Turkish bulgur and red lentil soup with minted oil

Bulgur is an ancient grain from the Middle East high in fiber and protein, and low in fat and calories. A cup of bulgur has fewer calories, less fat, and more than twice the fiber of brown rice. Bulgur, which is less processed than couscous, is made from cracked wheat and is great in salads, pilafs, and stuffings; it also adds tasty body to soups. Plus, its quick cooking time and mild flavor make it ideal for those new to whole grain cooking. Its ability to fill you up with few calories is great for weight-loss dieters. 

Red lentils also contain a significant amount of  fiber. They help to lower cholesterol, manage blood-sugar disorders and provide vitamins, minerals and protein, with virtually no fat and very low calories.

Ingredients:

1/2 cup red lentils

2 tbsp olive oil

1 large onion peeled and finely chopped

3 garlic cloves, peeled and minced 

1 tbsp tomato paste
4 cups vegetable broth
1 cup water
1/2 cup bulgur
1tsp sweet paprika
1-2 tbsp thick yogurt 

salt and black pepper to taste 

For the minted oil:
3 tbsp olive oil
1 tbsp butter
1 tsp dried mint
1/2 tsp sweet paprika

1. Warm the olive oil in a large saucepan over a medium-low heat and saute the onionuntil softened and just beginning to turn golden. Add the garlic and cook for another minute.

2. Add the tomato paste, stir, then add the water, broth, bulgur, lentils and paprika. Stir and bring to a boil.

3. Reduce to a simmer, cover and cook for 15-20 minutes, until the lentils and bulgur are very soft. 

4. Puree in a food processor or with a stick blender if you prefer a smooth and creamy soup, or leave it as it is, adding a little more stock or water if it's too thick. Season to taste.

5. While the soup is cooking make the minted oil. Warm the olive oil in a pan with the butter until the butter has melted and the foaming subsides. Remove from heat and stir in the dried mint and paprika.

Serve the soup in bowls with yogurt and the flavoured oil trickled over the top, and sprinkled with a pinch or two of dried mint.

Deliciously warming and fragrant soup. Try it with wedge of feta cheese on the side. Enjoy!