Dietary bulgur soup. Culinary recipes and photo recipes

Bulgur soup is the first dish that came to us from the countries of the Middle East, the Balkans and the Mediterranean. Bulgur grains have been produced in these territories for more than 4,000 years. Moreover, production technology in some countries still remains unchanged. Bulgur is obtained from durum wheat, which is first heat treated and then dried in the sun. Next, the bran is removed from the wheat, and the grains are ground to the required size.

What is bulgur?

Many people confuse bulgur with couscous or uncooked cracked wheat. In fact, bulgur is an individual type of cereal, which has many advantages and beneficial properties. It preserves almost the entire chemical composition of wheat grain, including: microelements, beta-carotene, saccharides, fatty acids, fiber and vitamins B, PP, E and K.

Bulgur is well absorbed by the body, restores metabolism, has a beneficial effect on the condition of the skin and hair, and strengthens the nervous system. In Eastern countries, they are often used as a substitute for rice and pearl barley. When cooked, its volume triples, but, nevertheless, it does not boil to a mushy state, which makes it an indispensable ingredient for side dishes and soups.

Ingredients for Turkish bulgur and lentil soup:

• Broth based on vegetables or meat - 3 liters;
• Bulgur grains - 150 grams;
• Lentils (preferably red) - 150 grams;
• Onion - 1 pc.;
• Ground paprika - 50 grams;
• Dried mint - 10 grams;
• Tomato - 2 pcs.;
• Vegetable oil - 60 ml;
• Salt and peppercorns - to taste.

This legendary Turkish soup has been prepared for just over 100 years. And in its homeland it is called “Ezo chorbasi”, which means “bride’s soup”. Every young Turkish woman getting married should prepare this first dish on the eve of the wedding so that her future family life will be long and happy.

This is a kind of tribute to a tradition that arose in memory of a certain girl Ezo, who lived in Turkey in the early 1900s. It was she who came up with the recipe for Turkish bulgur soup. Her family life did not work out. Living with her second husband in Syria, she was very unhappy and longing for her homeland and family. Turkish soup with bulgur - thick, aromatic and spicy, reminded her of her beloved mother and father's home.

Cooking steps

Traditionally, soup with bulgur and lentils is prepared in vegetable broth, but you can also use meat broth, for which chicken is best suited.

1. So, pour the prepared broth into a three-liter saucepan.
2. Sort and rinse the lentils.
3. Place lentils and bulgur in the broth (no need to rinse), sprinkle with paprika, add a few peppercorns.
4. Cover with a lid and cook over medium heat.
5. At this time, peel the onion and finely chop it.
6. Fry for a few minutes in vegetable oil in a hot frying pan.
7. Scald the tomato with boiling water, remove the skin and chop.
8. Add to the golden onion and simmer for a couple of minutes.
9. Send the tomato and onion fry into Turkish soup, add salt and season with dried mint.
10. Simmer over low heat until the lentils and bulgur are cooked through.
11. Serve, garnished with greens.

What do manufacturers offer?

You can enjoy the bride's Turkish soup even faster and easier. The Yarmarka trading house, specializing in the production of healthy food products, has included this recipe for soup with bulgur grains in its line of ready-made mixtures for reproducing dishes from cuisines of the world. Through a transparent bag weighing 250 grams, you can see the quality of the ingredients put there. All of them are selected, clean, without debris and unnecessary inclusions.

A bright cardboard label provides detailed information about the composition of the product and the method of its preparation. The Turkish soup from the Yarmarka company, however, like its other products, does not contain preservatives, GMOs or monosodium glutamate, which undoubtedly affects the taste and quality of this dish. Turkish soup “Fair” with bulgur has won the most positive reviews from consumers. Nourishing, aromatic, a little unusual for the taste preferences of Russians - it will become an indispensable highlight in the everyday monotonous menu.

Soup with the addition of bulgur is not suitable for people on a diet. Its calorie content is high. One bulgur contains 340 kC. But, despite this, dishes with bulgur are considered healthy food, as they contain many useful substances and are easily absorbed by the body.

There are many recipes for making various soups. Learn how to prepare bulgur soup from this article.

Soup with bulgur and lentils

Ingredients:

• – 1.5 l;
• red lentils – 100 g;
• bulgur cereal – 100 g;
• tomato paste – 1 tbsp. spoon;
• small chili pepper – 1 pc.;
• onion – 120 g;
• natural butter – 30 g;
• dried mint – 1 teaspoon;
• salt;
• paprika.

Preparation

In the saucepan where we will cook the soup, melt the butter. Peel the onion, wash it and finely chop it. Place the pan and sauté for about 5 minutes. Add tomato, chopped chili pepper and ground paprika. Stir and fry for 3 minutes. Then add the heated broth, and after it boils, add the bulgur and lentils. Cook over low heat for about 20 minutes. Then add mint and add some salt. Cover with a lid and leave for 10 minutes.

Bulgur soup can also be prepared in a slow cooker. To do this, first fry the above ingredients in the “Baking” mode, and then pour in the liquid and cook in the “Stewing” mode for 1 hour. This recipe can also be made with bulgur. To do this, simply replace the broth with water.

Chicken soup with bulgur

Ingredients:

• chicken legs – 2 pcs.;
• bulgur – 100 g;
• potatoes – 200 g;
• onion – 110 g;
• salt;
• carrots – 140 g;
• greenery;
• bay leaf;
• garlic – 3 cloves;
• water.

Preparation

Fill the washed legs with water and bring to a boil. After this, cook for about 7 minutes, and then drain the first broth. Add 2 liters of water again and cook until tender. Then we remove the meat from the broth, separate it from the bones and chop it. Boil the bulgur according to instructions. Then chop the onion and carrots. Sauté vegetables in butter for about 5 minutes. Then add meat, bulgur and fill it all with chicken broth. Add chopped potatoes and add salt to taste. Cook the soup until the potatoes are ready, and at the end add the herbs, chopped garlic and bay leaf.

Fish soup with bulgur

Ingredients:

Preparation

First of all, prepare the broth - fill the fish with water, add carrots and a whole onion. Bring it all to a boil and cook for 40 minutes over low heat. Then we filter the finished broth. Grind the leek into half rings, put it in the boiling broth, add chopped sweet pepper, add the bulgur and stir well. Now add the diced fish fillet. Cook for about 10 minutes. Sprinkle the finished soup with finely chopped parsley.

Food should not only be tasty and aromatic, but also healthy. Bulgur soup fully complies with this rule. Bulgur is a grain obtained by crushing wheat, which is first scalded with boiling water and then dried. Useful properties and high nutritional qualities determine increased interest in this product.

Cereals are most widespread in the southern regions of our country, in the Middle East, and in the Caucasus republics. The beneficial properties are determined by the fact that wheat at the stage of milk ripeness is used for production.

It is rich in vitamins and microelements, including vitamins B, K, PP. In addition to these components, cereals contain substances such as carotenoids, phosphorus, iron, fiber, magnesium and calcium. The calorie content of the product without additives is 348 kcal.

The benefit of bulgur lies in the fact that it contains complex carbohydrates, which are essential for those who want to lose weight.

That is why the product is included in the dietary or therapeutic nutrition menu. Main beneficial properties for the body and health in general:

• regulation of the digestive system;
• active nutrition and saturation of cells with useful substances;
• positive effect on the nervous system;
• Help in cleansing from waste and toxins.

The peculiarity of the product is that its use will be useful only in small quantities, so the ideal use is for preparing first courses. It is important to remember that people who are unable to digest gluten, those who have been diagnosed with gastritis, ulcers and other gastrointestinal diseases will have to stop using bulgur.

A tendency to be overweight and the presence of food allergies are also contraindications to the use of this product in the food system. You can buy bulgur in stores, markets - in departments with oriental products or cereals.

Subtleties of cooking bulgur

In order to prepare a delicious first course with bulgur, you will need to take into account several subtleties in the process of preparing the product. It goes well in taste and aroma with meat, poultry, fish and vegetables. This is why any soup will turn out appetizing and tasty. A good option is adding bulgur in combination with lentils.

The preparation of this product has its own characteristics:

• There is no need to rinse the cereal; if necessary, you can rinse it once;
• if the recipe involves the use of boiled bulgur, then it will need to be fried in butter before cooking - as a result, the dish with it will acquire a delicate and spicy taste with nutty notes;
• It is recommended to use dishes (pots, cauldrons or woks) with a thick bottom - in this case, the cereal will simmer during the heat treatment, but will not boil;
• the volume of cereal increases 3 times after cooking (must be taken into account when preparing soups).

The optimal ratio of water and cereal during the cooking process is 1:2. You should not add paprika, tomato paste or tarragon to first courses, as well as potatoes, cabbage and beets (cabbage soup and borscht should not be cooked with bulgur). If you use a multicooker to cook bulgur, then the optimal mode for cooking will be “Buckwheat”.

Step-by-step recipe for vegetable soup with bulgur

Cooking process:

After cooking, add cream or sour cream to each serving.

Turkish soup with bulgur and lentils

This version of the first course is called “bride’s soup.” You can prepare it if you have the following ingredients:

• bulgur (not boiled) - 120-160 g;
• red lentils (not canned) – 150 g;
• tomato paste or, preferably, chopped blanched tomatoes – 75 g;
• spices and seasonings - sweet paprika, dried mint, allspice black pepper, dried herbs, coarse salt - to taste;
• vegetable oil – 50 ml;
• water – 3 l;
• onions – 2 pcs;
• fresh herbs - optional.

Cooking time – 40 minutes.

Calorie content (100 g) – 296 kcal.

Cooking process:

1. Pour water into a thick-bottomed saucepan and bring to a boil;
2. Wash the lentils and pour into a container;
3. Then add bulgur there;
4. Add ground red paprika and allspice to them;
5. Bring to a boil again;
6. Then cover with a lid and turn down the heat;
7. Peel the onion, chop finely, fry (4 minutes);
8. Then add tomato paste or chopped blanched tomatoes to it (simmer for another 2 minutes);
9. Place the roasted vegetables in a saucepan, add salt, mint, and cook until the bulgar and lentils soften.

Before serving, add finely chopped fresh herbs to each serving. You can also change the spiciness of the dish using seasonings. We do not recommend preparing this soup in large quantities, as bulgur absorbs water well and swells, which can turn the first dish into porridge.

Chicken soup with bulgur

This option for preparing soup is suitable for those who strive to choose healthy foods, are on a diet, or simply want to lose weight. All components here successfully complement each other. To prepare you will need the following ingredients:

• water (or broth) – 3 l;
• fresh vegetables - carrots, onions, potatoes - 1 pc.;
• bulgur – 120 g;
• chicken (fillet) – 200 g;
• vegetable oil – 10 ml;
• seasonings and salt - to taste.

Cooking time – half an hour.

Calorie content per 100 g – 280 kcal.

Cooking process:

1. Peel the potatoes (cut into small cubes);
2. Rinse poultry fillets in warm water;
3. Pour water into a saucepan, add chicken, potatoes and bulgur (can be rinsed 1-2 times), set to heat;
4. Cut the carrots (peeled) and onions, quickly fry in oil (no more than 2 minutes), add to the soup;
5. Grind the boiled poultry meat and return it to the broth;
6. Add spices, salt, cook until tender (about half an hour).

Soup with bulgur and mushrooms

An appetizing and aromatic soup, which is perfect for both lunch and dinner, is prepared using the following ingredients:

• mushrooms (fresh, peeled) – 600-800 g;
• fresh vegetables (you can use frozen carrots in the recipe) – 1 carrot and onion, 3 potatoes;
• bulgur (not boiled) – 100 g;
• fresh greens - to taste;
• sunflower oil (for frying) – 10 ml;
• salt - to taste (fine).

Cooking time – 30 minutes.

Calorie content – ​​301 kcal.

Cooking process:

1. Wash the mushrooms, cut them if they are very large;
2. Pour water (3 l) into a container, add mushrooms, cook the broth;
3. Set aside some of the mushrooms;
4. Peel and cut the potatoes (can be cubes or slices);
5. Peel, cut, and fry carrots and onions;
6. Add bulgur to them and fry a little (5 minutes);
7. Add mushrooms to the vegetables and simmer all ingredients for another 3-5 minutes;
8. Add potatoes and fried vegetables with bulgur to the cooked mushroom broth, salt, add spices and seasonings as desired. Cook for about 20 minutes more.

Serve in portions with fresh herbs or sour cream as an addition.

Soup with bulgur and meat in a slow cooker

Soups made with meat broth have a rich taste and aroma. They contain a set of microelements and components necessary for the body, which will fill a person with strength and energy. To prepare the soup according to this recipe, you will need the following set of ingredients:

• potatoes – 500 g;
• beef – 300 g;
• carrots and onions – 1 pc.;
• bulgur - 100-120 g;
• salt, dried herbs, black pepper - to taste;
• sunflower oil – 10 ml;
• water – 2.5 l.

Cooking time: 35 minutes (Soup mode).

Calorie content per 100 g serving is 308 kcal.

Cooking process:

1. Wash the beef, cut into small pieces;
2. Peel and cut vegetables;
3. Pour oil into the multicooker bowl, place the vegetables prepared for frying (carrots and onions), set the “Frying” program;
4. Pour water into the multicooker container, place the prepared beef and bulgur (it can also be added to the vegetables during the frying stage);
5. Peel the potatoes and cut them into small cubes, add them to a common container, then add salt, add spices and dried herbs;
6. Close the lid of the multicooker and set it to the “Soup” program, cook until it ends (beep signal).

Serving is done in portions. Fresh herbs or garlic will complement the aroma and taste.

To make the cereal softer faster, it is recommended to soak it in hot water for 10 minutes. A simple method will add aroma and pleasant taste - boil the bulgur in the broth for 10-15 minutes.

If the soup is prepared in a slow cooker, then it is recommended to fry this ingredient in butter for 2 minutes (“Baking”), and then cook on the “Frying” program for another 2-3 minutes, adding vegetable oil. Bulgur is great for thick soups. After the cooking process, before adding to the soup, there is no need to rinse it.

Thus, recipes for soups containing bulgur will diversify and complement the menu of any person. The first courses will become more satisfying due to the fact that this cereal boils well and swells.

During heat treatment, more nutrients are retained in soups than during frying. There are a lot of recipes for making soups, and each housewife has her own secrets. Soups are not very high in calories; they take more calories to digest, which indicates that they are good to consume when losing weight. In the summer, cold soups are more popular, they are very refreshing and replenish our body with the necessary vitamins and minerals.

Since I now have a wonderful assistant, a multicooker-pressure cooker (my model is Moulinex CE500E32), I suggest using her services. Soup can be prepared in a pressure cooker in just 12-15 minutes. This is how much progress has come! Your family won't have to wait long for lunch. So let's cook together.

We will use the following products: potatoes, carrots, onions, bulgur, sunflower oil, meat broth, salt, hot pepper, ground black pepper, bay leaf, dill.

Wash the carrots, peel them, and grate them on a coarse or medium grater. Cut the onion into small cubes. Add onions and carrots to the bowl, pour in oil. Fry in the “fry” mode for about 3-5 minutes. Stir occasionally.

Wash the potatoes, peel them, and cut them into small pieces. Add to fried vegetables.

Add bulgur.

Pour in the broth. You can use meat, vegetable, or water. Add bay leaf, salt, black and hot pepper to taste. Close the lid and turn on the “soup” program. The time is automatically set to 12 minutes. This is enough for the soup to cook.

Bulgur soup with meat broth is ready. Sprinkle with finely chopped dill. Mix and serve to the dinner table.

Enjoy your meal!

Today there are a lot of recipes for cooking bulgur. This is an incredibly nourishing and tasty cereal used in various dishes: soups, salads, side dishes and even desserts. Bulgur is popular not only in its homeland in the Middle East, but also in Europe, where it is considered a grain with a thousand-year history and amazing taste.

Even a novice housewife can cook bulgur. We will need: 400 ml of water (about 2 tbsp.), a glass of cereal, butter (50 g) and salt.

To cook, place a thick-bottomed pan on the fire. This way the cereal will not burn and will be able to fully reveal its aroma during simmering. A piece of butter is placed in a container and melted, then bulgur is placed in it.

The cereal should simmer in oil for 1–2 minutes. After this, water is poured into the container and the porridge is brought to a boil. When the cereal boils, turn down the heat. During this period, add salt to taste. Boil the bulgur for 15 to 20 minutes. The dish is considered ready when indentations resembling pits appear on the surface of the porridge. This means that the excess liquid from the pan has evaporated and the bulgur is ready to eat.

Instead of butter, you can use sunflower or olive oil. But the most delicious bulgur as a side dish is made with butter.

The cereal is not soaked or washed before cooking. It is worth considering that during cooking, bulgur increases in size up to 3 times, so it is better to select a larger container for cooking.

Pilaf with bulgur meat

Pilaf with bulgur meat is very popular in India and Turkey. Unlike traditional pilaf with rice, this dish is more juicy and flavorful.

Required ingredients:

• Cereals – 2 tbsp.
• Pork tenderloin – 400 g.
• Carrot – 1 pc.
• Onion – 1 pc.
• Meat broth – 600 ml.
• Table salt – 1 tsp.
• Sunflower oil – 7 tbsp. l.
• Dill and parsley - 1 bunch each.
• Garlic – 3 cloves.
• Barberry – 1 tsp.
• Khmeli-suneli – 1 tsp.

Step-by-step cooking instructions:

1. Carrots and onions are peeled, washed and cut into cubes measuring 1*1 cm.
2. A thick-bottomed casserole is placed on the fire; when the container is hot enough, sunflower oil is poured into it.
3. In well-heated oil, first fry the chopped onion, then the carrots. After frying, the vegetables are removed from the container.
4. Pre-cut pork is placed in a cauldron with oil, where carrots and onions were previously fried, and fried until half cooked.
5. Then fried onions and carrots, as well as salt and spices are added to the meat. Everything is fried for 3-4 minutes to reveal the flavor of the spices.
6. Place the cereal in a cauldron and fill it with broth. If there is no meat broth, it can be replaced with plain water.
7. After boiling, turn the heat to a minimum so that the pilaf simmers. Close the lid of the cauldron tightly.
8. After 10 minutes of boiling, add pre-peeled garlic to the pilaf and close the lid again.
9. After 7–10 minutes, the pilaf is ready to eat.
10. Before serving, sprinkle the dish with finely chopped dill and parsley.

You can use more than just pork to prepare this dish. Lamb, chicken and beef go well with cereal.

Bulgur salad

Salads with bulgur are distinguished by their piquancy and sophistication. They can be served as independent dishes or as side dishes for meat.

To prepare a cold salad you will need 2 tomatoes, 1 cup of boiled bulgur, 2 cucumbers, cilantro, green onions and chili pepper. Vegetables are cut into cubes, greens are chopped with a knife. All ingredients are mixed with boiled porridge.

Next you need to prepare a salad dressing from 1 clove of garlic, 4 tbsp. l. olive oil, 1 tbsp. l. balsamic and 2 tbsp. l. soy sauce. All ingredients are mixed until smooth. The dressing goes on top of the salad. For lovers of spicy dishes, it is recommended to add chili pepper in small quantities to the salad.

Warm salads with bulgur are in demand in the east. They perfectly satisfy hunger and are served as independent dishes.

To prepare a warm salad you will need: 1 sweet pepper, 1 zucchini, 1 eggplant, sunflower oil, 1 glass of cereal, parsley, 1 shallot, salt and pepper to taste.

Initially, you will need to bake the pepper in the oven in foil for half an hour. After baking, the skin is removed from the vegetable and it is cut into cubes. Peel the zucchini and eggplant, cut into cubes, and add salt to prevent bitterness.

Fry the vegetables in a preheated frying pan with oil until cooked. Boil the bulgur and mix with baked peppers and fried vegetables. At the end, chopped greens and finely chopped shallots are added to the salad. Season to taste with salt and black pepper.

Recipe for bulgur with vegetables

Bulgur with vegetables is a great option for everyday lunch or dinner. The main advantage of this dish is its usefulness, satiety and speed of preparation.

Required ingredients:

• Cereals – 2 tbsp.
• Carrots – 1 pc.
• Zucchini – 1 pc.
• Sweet pepper – 1 pc.
• Green peas – 50 g.
• Corn – 50 g.
• Butter and olive oil for frying.
• Salt and pepper to taste.

Cooking recipe step by step:

1. All vegetables, except peas and corn, are peeled and cut into squares. Fry in olive oil until half cooked.
2. Vegetables are removed from the container with a slotted spoon.
3. Place butter in a bowl, melt and pour in the bulgur. Fry the cereal for no more than 5 minutes.
4. Then the previously fried vegetables are added to it, the mixture is filled with 400 ml of water and brought to a boil.
5. After 10 minutes, add peas and corn, cook for a maximum of 5 more minutes. Turn off the heat and leave the dish to steep.

To prepare this culinary delight, you can use any vegetables. Eggplants and tomatoes go well with cereal.

To add piquancy to the porridge, you can sprinkle it with grated cheese or herbs when serving.

Preparing a side dish in a slow cooker

Bulgur can be cooked either on the stove in a saucepan or in a slow cooker. When preparing a side dish in a multicooker, initially the butter is melted in a bowl on the “frying” mode, then the cereal is laid out in it, filled with water and the “porridge or stewing” mode is set.

When cooking in a slow cooker, the ratio should be 1:2. For one part of cereal, take two parts of water.

Bulgur soup

To prepare bulgur soup you will need the following ingredients:

• Cereals – 200 g.
• Chicken fillet – 200 g.
• Smoked brisket - 50 g.
• Green onions - 3 feathers.
• Dill – 3 sprigs.
• Shallots – 3 heads.
• Carrots – 1 pc.
• Parsnips - half a root.
• Dried garlic – 1 tbsp. l.
• Paprika – 1 tbsp. l.
• Ground sumac – 1 tbsp. l.
• Butter – 40 g.
• Salt to taste.

Preparation:

1. A broth is boiled using chicken fillet, dill and green onions.
2. In a separate container, the cereal with a mixture of all seasonings is calcined in melted butter (take 20 g). Then the bulgur is filled with broth and boiled until half cooked.
3. Parsnip root, carrots and onions, cut into strips, are fried in the remaining butter. Vegetables are added to the broth.
4. Remove the boiled chicken fillet from the pan and cut it together with the smoked breast into squares. Season with dried garlic and heat in a dry frying pan for 3-5 minutes.
5. The broth with bulgur is poured into plates, the meat is laid out on top and sprinkled with herbs.

It is worth considering that you cannot leave this soup for a long time. Cereals absorb liquid very quickly, so after 5–6 hours such a soup can simply turn into porridge. It is recommended to consume this dish immediately after preparation.

Bulgur dessert

Not only first courses, salads and side dishes, but also desserts are prepared from this popular Mediterranean grain. You can make muffins from bulgur that will amaze even an experienced cook with its taste.

To prepare you will need a chicken egg (2 pcs.), milk (200 ml), sunflower oil (3 tbsp.), whole grain flour (1.5 tbsp.), bulgur (1 tbsp.), baking powder (3 tsp. .), thyme leaves.

Initially, bulgur is boiled. Then, in a deep bowl, beat the eggs with a whisk until foamy. Milk, sunflower oil, thyme leaves and cooled cooked bulgur are added to the mixture. Then flour is added and mixed. The dough should not be kneaded too much.

Silicone baking molds are greased with butter and filled 3 quarters with dough. The tray with the molds is placed in an oven preheated to 180 degrees for half an hour.

It is better to check the readiness of the muffins with a wooden skewer or match. If it is wet, then the dish is not ready yet and you should put it in the oven for another 5-7 minutes.