Chickpea bulgur tomato soup

I realise it’s getting warmer in America, but it’s getting colder in Australia and thus I am craving soup more often.  In addition to tasting great in many applications, chickpeas are also a fantastic add to a soup.  This soup is rich and filling while remaining incredibly healthy.  It would be great with a side of green vegetables.  The original recipe called for quinoa but I’d been using so much quinoa recently that I decided to substitute in bulgur, which also worked very well.  (For those of you who don’t know, bulgur is what it used in tabbouleh and is another high protein grain.)  You could probably use brown rice as well.

Overall, this soup is simple to make and a nice one to add to the rotation.  It also freezes well, which is ideal for times when you come back from a weekend trip late Sunday night and have no time to prepare for your week at all (aka, my life right now).

Chickpea bulgur tomato soup (adapted from The Vegan Chickpea)


1 medium onion, chopped
6 cloves of garlic, minced
1 tsp chopped fresh rosemary
1/2 tsp chopped fresh sage (I didn’t have fresh spices on hand so just used a couple teaspoons total of dried rosemary, oregano, and thyme)
sea salt
2 cups vegetable broth
1/2 cup bulgur, cooked according to package directions – it’s similar to quinoa in water to grain ratio, but cooks way faster, so good to just let it stand and absorb any remaining water at the end
1 can chickpeas, drained and rinsed
2 cans diced tomatoes


In a large pot over medium heat that’s sprayed with non-stick spray, saute onions until translucent.  Add in garlic and a bit of sea salt and saute for an additional 3 minutes, or until fragrant.  Since I rarely use oil for sauteing, sometimes the onions will stick to the pan so I added a bit of the tomato juice from the cans to get them to sizzle.  Add herbs and saute for 30 seconds.  Add vegetable broth and both cans of tomatoes and bring to a boil.  Then reduce the heat to low and let it simmer for a good 15-20 minutes.  Add the chickpeas and let simmer for another 5 minutes.  Then add in the cooked bulgur at the very end, stirring well for a couple minutes to make sure it’s incorporated.
IMG_4665Beginning with sauteeing the onions and garlic
IMG_4668So I forgot to photograph the middle steps, forgive me.  It’s just that it is so easy to make that it will go by really quickly, so you should take that as incentive if you want a really easy soup…

Obviously this soup isn’t fancy or complicated, but if you are looking for a quick meal or something to put in the freezer and eat for lunches in a following week, it’s ideal.  It tastes just as good re-heated in the microwave as it does on the night it’s made!

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