Italian bulgur soup
Italian Bulgur Soup
Recipe By : Lynn Fischer, Healthy Indulgences (1995)
Serving Size : 6 Preparation Time :0:30
Categories : Soup Low Fat
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Vegetable oil spray
1 1/2 cups summer squash
10 ounces lima beans
1 yellow onion -- chopped
1/2 cup bulgur -- coarse or medium
3 tablespoons chopped parsley
3 cloves garlic -- finely chopped
2 teaspoons chopped fresh basil
28 ounces chopped tomatoes -- canned,low-salt
undrained
1 beef bouillon cube
2 tablespoons Parmesan cheese -- slivered
Freshly ground black pepper
Summer Squash: coarsely chopped summer squash (yellow zucchini) or crookneck pa
ttypan squash or diced winter squash such as butternut, zucchini.
Lightly spray a nonstick 5-quart soup pot with vegetable oil. Add the squash, l
ima beans, onion, bulgur, parsley, garlic, and basil and saute over medium heat
for 5 to 8 minutes, adding a tablespoon or two at a time of water to prevent s
ticking. Add thetomatoes, 3 cups water, bouillon cube, and bring to a boil. Red
uce the heat to very low, and simmer, uncovered, for 15 minutes. Add Parmesan c
heese and salt, if using, and pepper to taste.
[McRecipe:patH 18 Aug 96]
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Per serving: 251 Calories; 2g Fat (5% calories from fat); 14g Protein; 48g Carb
ohydrate; 1mg Cholesterol; 200mg Sodium
NOTES : Publisher: William Morrow
Lynn's Notes: Bulgur is made of tender wheat kernels that have been steamed, dr
ied, and crushed and is available in most stores. It has a mild nutty flavor an
d texture of short-grain brown rice and when combined with vegetables, it makes
a soup a meal in itself. Nearly any kind of summer or winter squash can be use
d, and it can be more spicy if you add a few shakes of a Cajun mixture. (250 ca
l, 1.5g fat)
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