Nigella Butternut and Chick Pea Soup With Bulgur Wheat

This comforting soup is hearty, healthy, and full of flavor! It’s made with sweet butternut squash, earthy chickpeas, and nutty bulgur wheat and seasoned with cumin, coriander, and preserved lemons. It’s perfect for a cozy lunch or dinner and can be stored or frozen for easy meal prep.

Ingredients Needed:

• 2 x 15ml tablespoons regular olive oil
• 1 red onion (peeled and chopped)
• Maldon sea salt flakes (to taste)
• 1 butternut squash (peeled, de-seeded, and chopped into 2cm / ¾in cubes)
• 1 clove garlic (peeled and finely grated or minced)
• 2 teaspoons cumin seeds
• 2 teaspoons coriander seeds
• 2 – 3 (total weight approx. 75g / 2½ oz) preserved lemons (finely chopped)
• 250 grams home-cooked chickpeas or drained weight from a jar or can
• 1½ litres mild vegetable stock
• 100 grams of bulgur wheat
• chopped fresh coriander to serve (optional)

How To Make Butternut and Chick Pea Soup With Bulgur Wheat?

1. Sauté the onion: Heat the olive oil in a large pan over medium heat. Add the onion and a pinch of salt, and cook for 3 minutes until softened.
2. Cook the squash and spices: Stir in the butternut squash, garlic, cumin seeds, and coriander seeds. Cook for 10 minutes, stirring occasionally.
3. Simmer the soup: Add the preserved lemons, chickpeas, and vegetable stock. Cover the pan partially with a lid and simmer for 20 minutes, until the squash is tender.
4. Add bulgur wheat: Stir in the bulgur wheat, cover, and cook for another 10 minutes until the bulgur is soft but slightly nutty.
5. Serve: Ladle the soup into bowls and sprinkle with fresh coriander.

Recipe Tips:

• Chop the Butternut Squash Evenly: Make sure to cut the squash into similar-sized cubes (about 2cm) so it cooks evenly and becomes perfectly tender.
• Toast the Spices for Extra Flavor: Lightly toast the cumin and coriander seeds in a dry pan for 1-2 minutes before adding them. This will release their aroma and make the soup more flavorful.
• Don’t Skip the Preserved Lemons: They add a unique tangy flavor to the soup. If you don’t have them, finely grate a small amount of lemon zest and use a squeeze of lemon juice for a similar effect.
• Use Mild Vegetable Stock: Choose a light, mild stock so it doesn’t overpower the natural flavors of the squash and spices. A strong stock may change the taste of the soup.
• Add Bulgur Wheat at the Right Time: Wait until the squash is almost cooked before adding the bulgur. This ensures the wheat doesn’t overcook or become mushy while the squash finishes cooking.

How To Store & Reheat Leftovers?

• Refrigerate: Let the soup cool to room temperature first. Then, transfer it to an airtight container and store it in the fridge. It will stay fresh for up to 3 days.
• Freeze: Allow the soup to cool completely before freezing. Place it in an airtight container or freezer-safe bag, leaving some space for expansion. Freeze for up to 3 months.
• Reheat: Pour the soup into a pot and heat over medium heat. Stir occasionally, and add a splash of water or stock if needed, until hot.

Nutrition Facts:

• Calories: 220 kcal
• Total Fat: 6g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 250mg
• Potassium: 420mg
• Total Carbohydrate: 35g
• Dietary Fiber: 8g
• Sugars: 6g
• Protein: 7g

Try More Nigella  Lawson Recipes:

• Nigella Butternut Squash Lasagne ​Recipe
• Nigella Butternut Squash Curry​ Recipe
• Nigella Tuscan Bean Soup Recipe