Lemony Lentil & Cauliflower Cup Soup

Name: Lemony Lentil & Cauliflower Cup Soup
Total time: 30 min
Ingredients: 1 tablespoon extra-virgin olive oil; 2 cups chopped cauliflower florets; 3/4 cup chopped yellow onion; 2 teaspoons minced garlic; 1/4 teaspoon salt; 2 tablespoons water; 1 cup cooked bulgur; 1 cup cooked lentils; 3 tablespoons chopped fresh cilantro; 2 tablespoons mild harissa paste; 1 tablespoon lemon juice; 3 slices lemon; 3 cups reduced-sodium vegetable broth

5.0

(3)

2 Reviews

This bright lemony soup gets its boost of fiber and earthy, nutty flavor from ingredients like lentils and bulgur. Bulgur adds heartiness and a nice chewy texture, but you can swap it out for another cooked grain like brown rice or quinoa. Plus, the broth gets gentle heat from harissa paste. If you don’t wish to travel with vegetable broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.

By

Jasmine Smith

Published on December 30, 2023

Tested by

Amanda Holstein

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Ingredients

1 tablespoon extra-virgin olive oil
2 cups chopped cauliflower florets
3/4 cup chopped yellow onion
2 teaspoons minced garlic
1/4 teaspoon salt
2 tablespoons water
1 cup cooked bulgur
1 cup cooked lentils
3 tablespoons chopped fresh cilantro
2 tablespoons mild harissa paste
1 tablespoon lemon juice
3 slices lemon
3 cups reduced-sodium vegetable broth

Directions

Heat oil in a large nonstick skillet over medium heat. Add cauliflower and onion; cook, stirring occasionally, until lightly browned and beginning to soften, about 10 minutes. Stir in garlic and salt; cook, stirring often, until aromatic, about 1 minute. Add water; cover and cook, undisturbed, until the cauliflower is tender, about 5 minutes. Remove from heat.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
Divide bulgur and lentils among 3 (1-pint) canning jars or microwaveable airtight containers. Top each with 1/2 cup cauliflower mixture, 1 tablespoon cilantro, 2 teaspoons harissa, 1 teaspoon lemon juice and 1 lemon slice. Cover and refrigerate for up to 3 days.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
To prepare 1 jar of soup: Add 1 cup broth to the jar. Microwave, uncovered, on High in 1-minute increments, stirring between each, until the soup is steaming hot, 2 to 3 minutes. Let cool for 5 minutes before serving.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

To make ahead

Prepare through Step 2. Refrigerate covered jars for up to 3 days.

Equipment

3 (1-pint) canning jars or microwaveable airtight containers

Nutrition Information

Serving Size: 1 1/2 cups

Calories 221, Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Carbohydrates 35g, Total Sugars 7g, Added Sugars 0g, Protein 10g, Fiber 10g, Sodium 415mg, Potassium 575mg

EatingWell.com, December 2023