Bulgur is a cereal made with durum wheat, commonly found in Middle Eastern cooking. It gives this fragrantly spiced stew some extra heft.

Yield: Serves 8.



  • ​1 tbsp oil
  • 1 lb (0.5 kg) lean ground beef
  • 1 1/2 cups chopped onions
  • 2 cloves garlic, finely chopped
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 1/2 tsp ground ginger
  • 1/2 tsp turmeric
  • 1/4 tsp cayenne pepper
  • 1/4 tsp salt
  • 6 cups canned beef broth
  • 1 can (14 oz/ 398 mL) diced tomatoes
  • 1 cup diced carrots
  • 1 can (19 oz/ 540 mL) chickpeas, rinsed and drained
  • 3/4 cup medium bulgur
  • 2 tbsp chopped fresh parsley


  1. ​Heat oil in a Dutch oven over medium heat. Add beef and cook, stirring to break up beef, until browned, about 7 - 10 minutes. Drain off excess fat. Add onions and garlic; saute until softened, about 5 minutes. Add next 6 ingredients (cumin through salt). Cook, stirring, for 1 minute.
  2. Stir in broth, tomatoes and carrots. Bring to a boil. Reduce heat and simmer, covered, stirring occasionally, for 30 minutes. May be prepared to this point and refrigerated for up to 24 hours. Reheat soup before proceeding. Stir in chickpeas and bulgur. Simmer, covered, stirring occasionally, for 10 minutes or until bulgur is tender. Stir in parsley. Serve immediately.
Nutritional analysis per serving:

78 calories, 4.5 g fat, 1 g protein, 9.5 g carbohydrate, 2.9 g fibre, 208 mg sodium

Tip: Bulgur, also called bulgur wheat, is available in fine, medium and coarse grinds. Look for bulgur in natural food stores, Middle Eastern and Italian grocery stores, and the bulk foods section of large grocery stores.