Red Lentil & Bulgar Soup


In my quest to eat/make vegetarian meals, and due to the fact that Aldi had some neato grain mixes, I experimented with different recipes and came up with this gem. It has a lovely tomato flavor but not overlay acidic. The bulgar and red lentils give it a hearty taste. I like a little heat, so I added a jalapeno, but feel free to leave it out if you’re not a fan of the spicy – or you can remove the seeds.

This Red Lentil & Bulgar soup only has 263 mg of sodium per serving, and less if you divide the recipe into 8 servings. You can’t go wrong on sodium content and flavor with this recipe. If you haven’t noticed, I’m all about the flavor, guys. When you eat a low sodium diet, you need recipes that pack a flavor punch. This soup fits the bill.

This is the perfect recipe to make on a Sunday afternoon for the week ahead. I’m all about the meal prepping. Forgive me while I go on a meal prepping rant. I don’t know about you, but my week is hectic. If you’ve got kids and you don’t meal prep, you’re headed straight for the drive thru. This isn’t healthy, ya’ll! Maybe you have kidney or heart issues and that means less energy. Do the most with the time and energy you have – meal prep. This helps anyone make better choices throughout the day and for dinner. Setting up your meals for the week only sets you up for success. Thank you. Rant over.

Try this Red Lentil & Bulgar soup. Your taste buds will thank you.


Red Lentil & Bulgar Soup

1 Tbsp evoo
1 med onion, chopped small
2 garlic cloves, minced or 1 tsp. jarred minced garlic
1 jalapeno, minced
½ tsp. chili powder
½ tsp. salt
¼ tsp. pepper
1 Tbsp no salt added tomato paste & 2 Tbsp water
¾ c. bulgar
¾ c. red lentils
4 c. water
3 c. LoSo veggie stock/broth
pepper to taste
splash tabasco/hot sauce
splash worchestershire
1 Tbsp ketchup

Saute evoo, onions and garlic on medium heat in a soup pan until onions are transparent. Add jalapenos at the last minute, so you don’t gas yourself.
Add spices, tomato paste, 2 tbsp water, tabasco, ketchup and worchestershire.

Stir in lentils, bulgar, water and broth. Cover, increase heat to high & bring to a boil.


As soon as it boils, lower heat to low, keep covered and cook for 30 minutes. Serve nice and hot, or warm…whatever your preference.

Makes 6-8 servings depending on consumer
Nutrition info per serving (if divided by 6)
Cals 155
Fat 2.7g
Chol 0
Sodium 263 mg
Potassium 415 mg
Carbs 26.3 g
Protein 7.4 g
Sugars 3 g
Fiber 9.3 g

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