Beef and Bulgur Soup with Chickpeas | Midwest Living
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Beef and Bulgur Soup with Chickpeas

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Beef and Bulgur Soup with Chickpeas

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  • Makes: 8 servings
  • Prep 35 mins
  • Cook 1 hr

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

Ingredients

  • 2 tablespoons olive or cooking oil
  • 1 teaspoon cumin seeds
  • 2 cloves garlic, minced
  • 1 teaspoon salt
  • 1 teaspoon garam masala
  • 1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground turmeric
  • 1/4-1/2 teaspoon cayenne pepper
  • 1 pound beef stew meat, cut into 1-inch cubes
  • 3 medium onions, chopped (1-1/2 cups)
  • 3 14 - ounce can lower-sodium beef broth or 5-1/4 cups beef stock
  • 1 14 1/2 - ounce can no-salt-added stewed tomatoes, undrained and cut up
  • 1 15 - ounce can garbanzo beans (chickpeas), rinsed and drained
  • 1 cup bulgur, cracked wheat or quick-cooking barley
  • 2 medium carrots, thinly sliced (1 cup)
  • 3 tablespoons snipped fresh parsley

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 Facts

(Beef and Bulgur Soup with Chickpeas)

Servings Per Recipe 8, cal. (kcal) 270, fiber (g) 7, sodium (mg) 795, calcium (mg) 50, sat. fat (g) 1, chol. (mg) 33, iron (mg) 3, carb. (g) 34, pro. (g) 19, vit. C (mg) 11, vit. A (IU) 2867, Fat, total (g) 7

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