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Turkish Red Lentil Soup

Scented with mint and cumin, this hearty Turkish Red Lentil Soup is packed with vegetables and loaded with protein.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4
Calories: 230 kcal
Course: Soup
Cuisine: Mediterranean

Ingredients

  • 1 medium onion (diced)
  • 2 carrots (peeled and diced)
  • 2 Yukon gold potatoes (cubed)
  • 1 cup red lentils (dried)
  • 2 teaspoons cumin
  • 1 teaspoon salt
  • ½ teaspoon cayenne (optional)
  • 1 tablespoon tomato paste
  • 4 cups chicken broth (low sodium (or vegetable broth))
  • 1 tablespoon dried mint
  • 2 tablespoons lemon juice

Instructions

    Cup of Yum
  1. Preheat a large stock pot over medium-high heat and spray with cooking spray (or drizzle with olive oil). Sauté onions and carrots, stirring frequently, until they begin to soften, about 4-5 minutes.
  2. Add potatoes, red lentils, cumin, salt and cayenne to the pot and continue sautéing for 2-3 minutes. Using a wooden spoon, stir tomato paste into the pot and cook for 1-2 minutes so that the paste can absorb the flavors of the other ingredients.
  3. Pour in chicken broth, give the entire mixture a stir. Increase heat to high, bringing the soup to a boil. Reduce heat to low and simmer until potatoes and lentils are cooked through, 15-20 minutes.
  4. Remove pot from the heat and add mint and lemon juice. Puree until smooth using an immersion hand blender. Check for seasoning and adjust accordingly before serving.

Notes

  • This soup tastes even better on days two and three so I love making extra for lunches later in the week. It also freezes great! 
  • If you don’t have an immersion blender, you can transfer the soup to a blender or food processor. 

Nutrition Information

Serving 1cup Calories 230kcal (12%) Carbohydrates 46g (15%) Protein 12.6g (25%) Fat 1.6g (2%) Sodium 602mg (25%) Fiber 14.4g (58%) Sugar 5.4g (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 230

% Daily Value*

Serving 1cup
Calories 230kcal 12%
Carbohydrates 46g 15%
Protein 12.6g 25%
Fat 1.6g 2%
Sodium 602mg 25%
Fiber 14.4g 58%
Sugar 5.4g 11%

* Percent Daily Values are based on a 2,000 calorie diet.