Vegetarian soup w/ bulgur wheat and kidney beans!

200 calories, 10g of fiber and 8 grams of protein! :flowerforyou:



I used to always make a big pot of soup during the weekend for the week-long's lunches and dinners.

it's been a while but i perfected it this time around!

u have ur starch, protein and veggie servings in ONE BOWL!

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Ingredients:

1.Canola Oil, 2 tsp
2.Onion - Raw, chopped, 1 cup
3.chopped garlic, 3 tsp
4.Bell Pepper (Red & yellow & green) 1 cup
5.Half jalepeno pepper - finely chopped **optional**
6.Cumin seed, 1 tbsp

7.french style green bean- 3.5 cup (2 cans of no salt added type)
8.Kidney Beans, 1.75 cup (1 can of no salt added type)
9.Yellow Sweet Corn, Canned, 1 can (no salt added)
10.Bulgur (Cracked Wheat) Dry, 0.5 cup (I pre-soaked it for about a half hour in warm water)

Swanson - Beef Broth, 100% Fat Free, 50% Less Sodium 2 cup can
Water, tap, 3 cup (8 fl oz)
Pepper, black, 1 tbsp
Pepper, red or cayenne, 1 tbsp
Parsley, Fresh, .2 cup


Heat oil on medium and chop and throw in pot ingredients 1-6 (feel free to tweak any veggie u prefer) -a good 10 mins or so-
open each can of ingredients 7-9, drain and rinse well! and throw in pot stirring often.
rinse bulgur wheat and add it to the pot.
**the beef broth is optional (i ran out of my vegetable broth)
add broth and water and bring to boil as u season the soup to ur liking. =]
simmer for about 15-20 minutes.
& ENJOY!

i like to squeeze a little lemon on my individual bowl and drink up! =]:drinker:

I added my ingredients to the spark people recipe calculator.

and this is my results (BUT the sodium is totally wrong because i couldnt find the can types that i actually used)


Calories 201.4

Total Fat 2.8 g

Saturated Fat 0.2 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 1.2 g

Cholesterol 0.0 mg

Sodium 896.3 mg ***this is if u use full sodium cans which i never do!***

Potassium 205.2 mg

Total Carbohydrate 38.4 g

Dietary Fiber 10.7 g !!!

Sugars 5.8 g

Protein 8.3 g !!!
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Vitamin A 16.8 %

Vitamin B-12 0.0 %

Vitamin B-6 4.3 %

Vitamin C 20.9 %

Vitamin D 0.0 %

Vitamin E 2.1 %

Calcium 5.2 %

Copper 3.1 %

Folate 4.6 %

Iron 9.8 %

Magnesium 4.5 %

Manganese 8.6 %

Niacin 2.9 %

Pantothenic Acid 2.7 %

Phosphorus 3.9 %

Riboflavin 2.8 %

Selenium 0.6 %

Thiamin 2.3 %

Zinc 1.8 %


its colorful, smells delicious and super light and easy.
enjoy =]