March 3, 2013

recipe: minestrone with bulgar wheat

A couple of weeks ago, I was craving some soup.  It was cold and rainy and on nights like those…there’s nothing better than a warm bowl of your favorite with some crusty bread or breadsticks for dipping.  Hitesh loves Olive Garden’s minestrone soup…so I was inspired to make my own with a few changes of course.  One of the main changes in my version of this Italian classic, is that I replaced the pasta with bulgar wheat.

If you’ve never tried bulgar wheat, then you should make your first time with this soup.  Bulgar wheat is high in fiber (more than twice than brown rice), rich in protein and nutrients, but low in calories and fat.  It’s also another food that fills you up without causing you to pack on the pounds.   For more on the health benefits of bulgar, click here.

Back to my soup…it turned out great.  Since this week’s forecast out here in Southern California is looking a little cold again, I’m making a batch of this delicious minestrone to last us through a dinner and a lunch or two as well.  Make some for yourself…even you meat eaters won’t miss the meat…promise!

minestrone

– Shraddha

minestrone soup with bulgar wheat
Recipe Type: soup
Cuisine: italian
Author: shraddha
Prep time:
Cook time:
Total time:
Serves: 4
a hearty, filling, rich soup packed with loads of vegetables, herbs and bulgar instead of pasta. serve with bread for dipping.
Ingredients
  • 1 large onion finely diced or food processed
  • 3 garlic cloves, minced
  • 1 potato, diced
  • 1 carrot, diced
  • 1 cup green beans, trimmed and cut into 1/2 inch pieces
  • 1 15 oz can kidney beans, drained and rinsed
  • 1 28 ounce no salt diced tomato
  • 1 32 fl oz or 1 quart vegetable or chicken broth, low sodium
  • 2 tablespoons olive oil
  • 1 cup uncooked (easy cook) bulgar wheat
  • 1 tablespoon freshly squeezed lemon juice
  • 2 tablespoons freshly chopped basil
  • 2 dried bay leaves
  • 1 teaspoon crushed red pepper flakes
  • 1 teaspoon dried oregano
  • 2 teaspoons dried Italian seasoning
  • 1/3 cup freshly grated parmesan cheese
  • salt
  • coarse black pepper
Instructions
  1. In a large pot over medium-high heat, heat olive oil
  2. Add onion and cook about 5 – 7 minutes or until translucent and tender
  3. Add in minced garlic and cook for another minute
  4. Add potato and carrot and cook until they begin to soften, about 10 minutes
  5. Stir in the green beans and Italian seasoning, bay leaves and dries oregano
  6. Add lemon juice
  7. Also add in 1.5 teaspoon of salt and pepper to taste, mix well
  8. Cover and cook another 10 minutes
  9. Add the crushed tomatoes and broth to the pot and bring to a boil
  10. Reduce heat to medium low and simmer for at least 15 minutes
  11. Stir in the kidney beans and bulgar wheat and cook until the bulgar wheat and vegetables are tender – another 15 minutes
  12. Add more water if needed to get to the consistency desired
  13. Season with salt, as needed
  14. Ladle into bowls and top with the parmesan and chopped basil

 

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