Bulgur Soup – Mena's Boys Style | Hearty Vegan Comfort Food

A Hearty Vegan Mediterranean-Inspired Soup

Ingredients

• 1½ cups bulgur wheat

• ½ cup red lentils

• ½ onion

• 1 sweet pepper (any color), chopped

• 4 garlic cloves

• 1 Roma tomato

• ½ tablespoon ground cumin

• 8 oz cremini mushrooms, cleaned and sliced

• 2 bay leaves

• 2 celery stalks, sliced into half-moons

• 12 oz cherry tomato sauce (or any tomato sauce available)

• 1 yellow squash, sliced

• 1 zucchini, sliced into half-moons

• 1 tablespoon ground ginger

• 1 teaspoon black pepper

• 1 cup white wine

• 32 oz (or more) low-sodium vegetable broth or water

• Salt to taste

• 3 tablespoons olive oil

• 1 small bunch fresh cilantro

Instructions

1. Rinse the Grains

Rinse the bulgur and red lentils thoroughly. Drain well and set aside.

2. Prepare the Vegetable Base

Heat 2 tablespoons of olive oil in a shallow pot over medium heat.

Sauté the onion, sweet pepper, garlic, and Roma tomato until softened.

Transfer the cooked vegetables to a blender. Add the cilantro and a small amount of vegetable broth or water. Blend until smooth. Set aside. Do not wash the pot.

3. Toast the Bulgur and Lentils

In the same pot, add the remaining tablespoon of olive oil.

Add the bulgur and lentils and sauté over low to medium heat for about 5 minutes.

Stir in the mushrooms, cumin, ground ginger, black pepper, bay leaves, and celery. Continue cooking for another 5 minutes.

4. Deglaze and Simmer

Pour in the white wine and cook until reduced by half.

Add the vegetable broth and the blended vegetable mixture.

Bring to a gentle simmer and cook until the bulgur and lentils are tender.

5. Finish the Soup

Stir in the tomato sauce and season with salt to taste.

Let the soup simmer for 5 minutes.

Add the yellow squash and zucchini. Adjust seasonings as needed.

Cook until the squash is just halfway tender. Turn off the heat and let the soup rest for 5 minutes before serving.

Serving Suggestion

Serve hot with warm crusty bread, pita, or a fresh green salad for a complete and satisfying meal.

Yield: 6–8 servings

Cuisine: Mediterranean-Inspired Vegan

Difficulty: Easy

Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: Approximately 1 hour 5 minutes

Chef's Note

I served this soup with Mena's Boys Homemade Italian Bread, made from a batch of leftover bread that paired perfectly with the rich, hearty flavors of the soup. The recipe for Mena's Boys Homemade Italian Bread will be coming soon to the blog—stay tuned!