Hearty vegetable soup with bourghul wheat

Servings: 4 people
Carbohydrate Serves: 2 per person
(1 carbohydrate serve = 15 grams of total carbohydrate)

When you have gestational diabetes it’s easy to fall into the habit of relying on the same carbs week in week out. Well I would like to introduce you to my new carb crush. Meet bourghul also known as cracked wheat. Bourghul tastes so nutty and toasty and is particularly good in a soup because it holds itself together. Ladies this is a grain you can rely on. (Main carbohydrate containing ingredients are listed in bold.)


  • 2 tablespoons light olive oil
  • 1 medium carrot,finely chopped
  • 1 brown onion, chopped
  • 1 garlic clove, crushed or thinly sliced
  • 2 cups cooked course grain bourghul wheat*
  • 1 bay leaf
  • ½ x 400ml/ 14 ounce  can crushed tomatoes
  • ½ punnet/ 5 ounces cherry tomatoes, quartered
  • 1 litre salt reduced vegetable stock
  • 1 cup frozen peas
  • 1 cup/ 200g white beans (cannellini beans)
  • 150g/ 5.2 ounces of grated parmesan to serve
  • Handful of flat parsley leaves to serve

Cook bourghul according to packet instructions.

Heat the oil in a large saucepan over low-medium heat. Add carrot and onion and cook until onion is soft but not browned. Add garlic and cook until softened.

Add bay leaf, tomatoes and canned tomato, peas, white beans and stock. Bring to the boil. Lower heat and simmer for 5 minutes.

Spoon 1/2 cup of cooked bourghul into each bowl. Ladle in soup and top with Parmesan cheese and parsley leaves.

* If you can’t find it on your supermarket shelf, check the health food store. It’s also known as ‘cracked wheat’.

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I’m Lisa Taylor, the mum behind GDRecipes. I created this site after having GDM myself & because I love food. I’d like to inspire, motivate & support you to cook & eat well during your pregnancy with GDM & beyond. Come read my story. My kitchen is your kitchen. ... Read more

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