Spiced Bulgur and Lentil Stew with Roasted Vegetables

By AislePrompt Editorial · Published 2026-06-05 · Updated 2026-06-05

A hearty and warming stew combining nutty bulgur, protein-rich lentils, and roasted root vegetables simmered in a spiced tomato broth. This Middle Eastern-inspired soup recipe (vegetarian), ready in about 55 minutes, pairs coarse bulgur wheat, brown lentils (rinsed), carrot (diced) for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 3/4 cup coarse bulgur wheat
• 1/2 cup brown lentils (rinsed)
• 1 large carrot (diced)
• 1 medium red bell pepper (diced)
• 1 large onion (chopped)
• 1 14-oz can canned diced tomatoes
• 3 cups vegetable broth
• 3 tbsp olive oil
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 3 garlic cloves (minced)
• 1 1/2 tsp salt
• 1/2 tsp black pepper
• 1/4 cup fresh cilantro (chopped)

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Instructions

1. Step 1: Preheat oven to 425°F. Toss 1 large diced carrot and 1 medium diced red bell pepper with 1 tbsp olive oil and 1/2 tsp salt on a baking sheet. Roast for 20 minutes until tender and caramelized.
2. Step 2: While vegetables roast, heat 2 tbsp olive oil in a large pot over medium heat. Add 1 large chopped onion and sauté for 6-7 minutes until softened and golden.
3. Step 3: Add 3 minced garlic cloves, 1 tsp ground coriander, 1 tsp ground cumin, and 1/2 tsp smoked paprika to the pot. Cook for 1 minute until fragrant.
4. Step 4: Stir in 1/2 cup rinsed brown lentils, 3/4 cup coarse bulgur wheat, and 1 14-oz can diced tomatoes with juices.
5. Step 5: Pour in 3 cups vegetable broth, season with 1 tsp salt and 1/2 tsp black pepper. Bring to a boil, then reduce heat to low, cover and simmer for 25 minutes.
6. Step 6: Stir in the roasted carrot and red bell pepper, cook uncovered for 5 more minutes until stew thickens.
7. Step 7: Remove from heat and garnish with 1/4 cup chopped fresh cilantro before serving warm.