Beef and Bulgur Soup with Chickpeas
Recipe from Midwest Living

This beef, bean, and vegetable soup is loaded with spices, including cumin, ginger, and garam masala. It makes a satisfying low-calorie meal.


Beef and Bulgur Soup with Chickpeas


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Prep Time: 35 mins
Total Time: 1 hr 40 mins
Servings: Makes 8 main-dish servings.
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Ingredients
 
savings in
 
  • 2  tablespoons  olive or cooking oilOn Sale
  • 1  teaspoon  cumin seedsOn Sale
  • 2  cloves  garlic, mincedOn Sale
  • 1  teaspoon  saltOn Sale
  • 1  teaspoon  garam masalaOn Sale
  • 1  teaspoon  grated fresh ginger or 1/2 teaspoon ground gingerOn Sale
  • 1/2  teaspoon  ground turmericOn Sale
  • 1/4  to 1/2 teaspoon  cayenne pepperOn Sale
  • 1  pound  beef stew meat, cut into 1-inch cubesOn Sale
  • 3  medium  onions, chopped (1-1/2 cups)On Sale
  • 3  14-ounce cans  lower-sodium beef broth or 5-1/4 cups beef stockOn Sale
  • 1  14-1/2-ounce can  no-salt-added stewed tomatoes, undrained and cut upOn Sale
  • 1  15-ounce can  garbanzo beans (chickpeas), rinsed and drainedOn Sale
  • 1  cup  bulgur, cracked wheat or quick-cooking barleyOn Sale
  • 2  medium  carrots, thinly sliced (1 cup)On Sale
  • 3  tablespoons  snipped fresh parsleyOn Sale

Directions
1.
In a 5- to 6-quart Dutch oven, heat olive oil over medium heat. Add cumin seeds. Cook and stir for 10 seconds. Add garlic, salt, garam masala, ginger, turmeric and cayenne pepper all at once to oil mixture. Cook and stir for 15 seconds (watch closely to avoid burning).
2.
Add half of the meat and half of the onion to spice mixture; cook and stir until browned. Remove meat mixture with a slotted spoon (it's okay if some of the onion remains in the pan). Add remaining meat and onion. Cook and stir until meat is brown (adding more oil if necessary). Return all meat and onions to Dutch oven. Stir in beef broth and undrained tomatoes. Bring to boiling; reduce heat. Simmer, covered, for 45 minutes, stirring occasionally.
3.
Stir in the garbanzo beans, bulgur and carrots. Return to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes more or until meat, vegetables and bulgur are tender, stirring occasionally. Stir in parsley just before serving. Makes 8 main-dish servings.

Nutrition information
Calories 270, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 33 mg, Sodium 795 mg, Carbohydrate 34 g, Fiber 7 g, Protein 19 g. Daily Values: Vitamin A 0%, Vitamin C 18%, Calcium 5%, Iron 18%. Percent Daily Values are based on a 2,000 calorie diet
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