Ash-e Balghur (Bulgur and Yogurt Soup)


This dish calls for whey, or kashk, which is sun-dried yogurt. Use the liquid form of kashk, which is available at Iranian stores.

  • SERVINGServings


  • 1/4 to 1/2 cup vegetable oil
  • 2 large onions, peeled and thinly sliced
  • 2 cloves garlic, crushed, peeled and chopped
  • 1 tsp. ground turmeric
  • 2 Tbs. dried mint flakes
  • 1 Tbs. salt
  • 2 tsp. freshly ground black pepper
  • 1 cup mung beans, picked over and thoroughly rinsed
  • 10 cups water or vegetable stock
  • 1/2 cup ground walnuts
  • 3/4 cup wheat bulgur (cracked wheat)
  • 1 cup chopped fresh parsley
  • 1 cup chopped fresh cilantro
  • 1 cup chopped fresh dill
  • 2 cups chopped fresh spinach
  • 2 cups plain yogurt beaten for 5 minutes to prevent curdling, or 1 1/2 cups liquid whey
  • 1 Tbs. fresh lime juice
  • Extra fresh herbs for garnish


  1. Heat oil in Dutch oven or large, heavy saucepan over medium heat. Add onions, and sauté for 15 minutes, or until golden brown. Add garlic during last few minutes of browning onions, and continue cooking. Sprinkle with turmeric, mint flakes, salt and pepper, and fry for 20 seconds.
  2. Add mung beans and water, increase heat to medium-high and bring to a boil. Reduce heat to medium, and cook, partially covered, for 15 minutes, stirring occasionally. Add walnuts and bulgur, and return to a boil. Reduce heat to medium-low, and cook, covered, for 20 minutes, or until beans are tender.
  3. Add herbs and spinach, and continue to cook, covered, for another 15 minutes. Add more water if soup is too thick.
  4. Reduce heat to very low, and add yogurt or whey, stirring constantly for 5 minutes to prevent curdling. Add lime juice. Adjust seasonings to taste, adding more salt or lime juice if needed. Keep warm over very low heat. When ready to serve, pour into tureen, and garnish soup with fresh herbs.

Nutrition Information

  • Serving Size: SERVES 10
  • Calories: 210
  • Carbohydrate Content: 25 g
  • Cholesterol Content: 5 mg
  • Fat Content: 10 g
  • Fiber Content: 7 g
  • Protein Content: 8 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 740 mg
  • Sugar Content: 5 g