This recipe is for those days when you don’t find anything in the fridge, you need to get food done quickly, and still want to eat healthy. Just a few words of motivation: tomato is a super vegetable, chickpea (alternatively lentils or white beans) rich in protein and fiber, and bulgur (milled durum wheat or alternatively semolina) is rich in slowly digesting carbohydrates. There are many degrees of freedom in the recipe, as almost every ingredient can be replaced by something else.
Ingredients (1 L, for 4 persons)
- 200 ml (half can) crushed tomatoes
- 150 g (>half can) of chick peas or lentils or white beans. You can also use 0.5 dl dry red lentils.
- 0.5 dl bulgur wheat (or semolina or rice)
- 7 dl water.
- Half onion finely chopped. You can add garlic if you like.
- One cube of vegetable broth.
- 1 teaspoon of curry paste or 2 teaspoons of sambal olek chili sauce or some fresh chili pepper.
- 1 teaspoon of cumin, caraway or dill seeds finely ground.
Protocol
- Heat 2 tablespoons oil in a saucepan, braise chopped onion with curry or chili. Don’t let onion get brown.
- Add tomato crush, bulgur (or semolina or rice), chick peas (or similar), ground cumin and vegetable broth cube.
- Add water. Cook for about 20 minutes, stirring occasionally.
- Check the taste and add fresh herbs if available.
- Puree soup with a blender or hand mixer. If you like, you can dye the soup with turmeric or paprika.
Divide the soup on plates. Garnish with vegan creme fraiche or yogurt. Add seeds, croutons and herbs if desired. You can also sprinkle some pumpkin oil or balsamic vinegar on top.
Dine with a Vegan 