Healthy Recipes Soup Bean Soup Lentil Soup Lemony Lentil & Cauliflower Cup Soup 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 Jasmine Smith Jasmine Smith has a blends of academic training in Culinary Nutrition and Food Science with hands-on experience while working in restaurants and volunteering at food-driven events. Jasmine continues to share her knowledge on wholesome eating with approachable cooking skills she acquired while working in the restaurant industry. EatingWell's Editorial Guidelines Published on December 30, 2023 Tested by Amanda Holstein Tested by Amanda Holstein Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster Active Time: 20 mins Total Time: 30 mins Servings: 3 servings Nutrition Profile: Sesame-Free Diabetes-Appropriate Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster 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 cupsCalories 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 Rate It Print