Active Time:
20 minutes
Total Time:
30 minutes
Servings:
3 servings
Nutrition Profile:
Sesame-Free
Diabetes-Appropriate
Nut-Free
Dairy-Free
Soy-Free
High-Fiber
Vegan
Vegetarian
Egg-Free
Ingredients:
- 1 tablespoon of extra-virgin olive oil
- 2 cups of chopped cauliflower florets
- 3/4 cup of chopped yellow onion
- 2 teaspoons of minced garlic
- 1/4 teaspoon of salt
- 2 tablespoons of water
- 1 cup of cooked bulgur
- 1 cup of cooked lentils
- 3 tablespoons of chopped fresh cilantro
- 2 tablespoons of mild harissa paste
- 1 tablespoon of lemon juice
- 3 slices of lemon
- 3 cups of reduced-sodium vegetable broth
Directions:
1.
2. Add the cauliflower and onion to the skillet. Cook, stirring occasionally, until they are lightly browned and starting to soften. This should take about 10 minutes.
3. Stir in the garlic and salt. Cook, stirring often, until fragrant. It should take about 1 minute.
4. Add water to the skillet. Cover and cook, without stirring, until the cauliflower is tender. It should take about 5 minutes. Remove from heat.
5. Divide the cooked bulgur and lentils among 3 (1-pint) canning jars or microwaveable airtight containers.
6. Top each jar with 1/2 cup of the cauliflower mixture, 1 tablespoon of cilantro, 2 teaspoons of harissa paste, 1 teaspoon of lemon juice, and 1 slice of lemon.
7. Cover the jars and refrigerate for up to 3 days.
8. To prepare 1 jar of soup, add 1 cup of vegetable broth to the jar. Microwave, uncovered, on High in 1-minute intervals, stirring between each, until the soup is steaming hot. This should take 2 to 3 minutes. Let it cool for 5 minutes before serving.
To make ahead:
Prepare through Step 2. Cover the jars and refrigerate for up to 3 days.
Equipment:
3 (1-pint) canning jars or microwaveable airtight containers
Nutrition Information:
Serving Size: 1 1/2 cups
Calories: 221
Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
Carbohydrates: 35g
Total Sugars: 7g
Added Sugars: 0g
Protein: 10g
Fiber: 10g
Sodium: 415mg
Potassium: 575mg
