Directions:
- Rinse the lentils.
- Bring them to a boil in the beef broth.
- Reduce heat and simmer, covered, for 40 minutes.
- Meanwhile, heat the olive oil in a heavy soup pot. Saute the onions until translucent. Add the garlic, cayeene, bay leaves and bulgur.
- Stir the mixture on medium heat until the onions and bulgur are lightly browned.
- Mix in the parsley and tomatoes.
- When the tomatoes begin to give up their juice, gently stir in the tomato paste. Pour the lentils and their liquid into the soup pot with the onions and bulgur.
- Simmer the soup for 15 minutes.
- Add the rosemary, salt and pepper to taste. If the lentils and bulgur have absorbed too much liquid, add more broth, water or tomato juice. Remove the bay leaves.
- Just before serving, stir in the fresh spinach and let it wilt in the hot soup.
- Garnish with more fresh parsley.
- NOTES : Serve this soup with crusty bread.
- Broil the bread on both sides, rubbed with a cut garlic clove, and drizzled with olive oil.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 228.16 Kcal (955 kJ) | ||
| Calories from fat | 66.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.36g | 11% | |
|---|---|---|---|
| Sodium | 706.96mg | 29% | |
| Potassium | 663.47mg | 14% | |
| Total Carbs | 30g | 10% | |
| Sugars | 4.44g | 18% | |
| Dietary Fiber | 10.84g | 43% | |
| Protein | 11.77g | 24% | |
| Vitamin C | 16.5mg | 28% | |
| Iron | 2.7mg | 15% | |
| Calcium | 50.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 77.66 Kcal (325 kJ) | ||
| Calories from fat | 22.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.5g | 11% | |
|---|---|---|---|
| Sodium | 240.62mg | 29% | |
| Potassium | 225.82mg | 14% | |
| Total Carbs | 10.21g | 10% | |
| Sugars | 1.51g | 18% | |
| Dietary Fiber | 3.69g | 43% | |
| Protein | 4.01g | 24% | |
| Vitamin C | 5.6mg | 28% | |
| Iron | 0.9mg | 15% | |
| Calcium | 17.1mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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