- 1 large carrot
- 1 leek, only the white part
- 1 tomato, peel and seeds removed
- 1 medium onion
- ¼ of a medium sized celery root
- 1 medium potato
- 100 g bulgur
- 60 g tahini
- grated zest of 1 lemon
- juice from 2 lemons
- 1 vegetable bouillon cube
- 4 sprigs thyme, just the leaves finely chopped
- bukovo pepper flakes and sesame seeds, for serving (optional)
Tahini and Bulgur Velvet Soup
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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Much thanks to our very, very good friend Mary Patoula for this recipe!
- Peel the carrot and slice into thin rounds.
- Slice the leek into rounds that are 2 cm thick. Cut the tomato into cubes. Put them all in a pot. Add the bouillon cube, thyme leaves and 1 ½ liters of water. Place pot over medium to high heat. Boil vegetables until they soften.
- When ready, use a ladle to transfer batches of the soup to a blender. Puree.
- Each pureed batch should be placed into a bowl.
- When all of the soup has been pureed, return pureed mixture back to pot. Add the bulgur. Cover pot with lid and place over medium heat. Simmer for 15-20 minutes.
- As soon as the bulgur is cooked, turn off heat. Season with salt and pepper and add lemon zest.
- Use a small bowl to combine the tahini and lemon juice. Then add some soup slowly. Add a spoonful at a time. (Just like you would make egg-lemon sauce.)
- Add tahini mixture to soup. Stir with ladle.
- Serve with some bukovo pepper flakes and some toasted sesame seeds.
- If the soup comes out too thick, add a little water until the consistency is to your liking.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by