Beck Watson, Accredited Practising Dietitian (APD). Adapted from a recipe in The Sultan’s Kitchen by Özcan Ozan.
2 tbsp extra virgin olive oil
2 tbsp margarine or dairy blend spread
1 medium brown onion, finely diced
2 cloves garlic, minced
2 tbsp tomato paste
1 medium tomato, skinned, seeded, and finely diced substitute for 80g of tinned whole or diced tomatoes for a time-saving option)
2 tbsp paprika
1/2 tsp red chilli pepper (substitutes include dried cayenne pepper or fresh chilli)
1/2 cup (90g) red lentils
1/4 cup (50g) long grain rice
6 cups (1500ml) vegetable stock, preferably no added salt
1/2 cup (50g) Bulgur wheat, fine or medium grit
1 tbsp dried mint
Serve with cracked pepper, lemon wedges, croutons or bread
In a medium-sized saucepan, heat the olive oil and margarine over medium heat. Add the onion and garlic and gently cook for about 2 minutes, or until soft but not brown.
Stir in the tomato paste, tomato, paprika, and chilli pepper.
Add the lentils, rice, and stock.
Cover the saucepan and bring the mixture to a boil.
Once boiling, lower the temperature to a simmer and leave for about 30 minutes, stirring occasionally, until the rice is cooked and the lentils have blended with the stock.
Add the bulgur and mint, season with black pepper, and cook for another 10 minutes, stirring occasionally. Add a little water if the soup is too thick.
Serve with lemon, cracked pepper, croutons/bread, and extra mint if desired.
