Turkish · lunch, dinner

Turkish Red Lentil Soup

Turkish Red Lentil Soup — from The Mediterranean Dish's cooking video Watch how it’s made · 9:27

Video by The Mediterranean Dish on YouTube · Open on YouTube

32 minServes 6263 kcal a serve
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Red lentils and vegetables give each bowl about 10 g of plant protein and 6 g of fibre, plus folate, iron and plenty of vitamin A from the carrots, and the potato makes it creamy without any cream.

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Ingredients 13

Method

Tap a time to watch that step in the video.

  1. Heat 2 tbsp of the olive oil in a large pot over medium-high until shimmering. Add the potato, carrot, onion and 2 cloves of garlic with a pinch of salt and cook 5–7 minutes until they start to soften. 3:21
  2. Stir in the tomato paste, then pour in the vegetable broth. Season with cumin, coriander and 1 tsp Aleppo pepper; taste the broth and adjust. 4:29
  3. Add the rinsed red lentils and boil 4–5 minutes, then lower to a simmer, partly cover and cook 15–20 minutes until the lentils collapse and the vegetables are tender. 6:15
  4. Meanwhile warm the remaining 3 tbsp olive oil in a small pan with the last garlic clove and the rest of the Aleppo pepper until the garlic is golden and the oil turns red; take it off the heat. 7:02
  5. Let the soup cool slightly, then blend until smooth and creamy. Serve with a squeeze of lemon and a drizzle of the Aleppo-pepper oil. 7:47

Tip. Keeps 5 days in the fridge and freezes well. If it gets too thick, add ½–1 cup more broth. Chicken broth can replace the vegetable broth (then it is no longer vegan).

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy263 kcal1,100 kJ
Protein9.9 g20% of a day
Fibre5.6 g20% of a day
Carbohydrate31 g26 g net · 6.1 g sugars11% of a day
Fat12 g1.7 g saturated16% of a day
Sodium1,020 mg44% of a day

Where the energy comes from one serve

  • Net carbs 41%
  • Protein 16%
  • Fat 43%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 49% of the 26 g of net carbs come from the split red lentils. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.

Vitamins & minerals % of a day, one serve · tap for more

Folate High35%

142 µg a serve, mostly from split red lentils (84%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A High29%

264 µg a serve, mostly from carrots (92%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron High20%

3.6 mg a serve, mostly from split red lentils (62%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 Source19%

0.3 mg a serve, mostly from split red lentils (37%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin E Source16%

2.4 mg a serve, mostly from virgin olive oil (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium Source15%

710 mg a serve, mostly from split red lentils (37%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin C Source13%

12 mg a serve, mostly from lemon (25%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Magnesium Source12%

51 mg a serve, mostly from split red lentils (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source12%

1.3 mg a serve, mostly from split red lentils (74%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K Source11%

13 µg a serve, mostly from virgin olive oil (51%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

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Omega-38%

0.1 g a serve, mostly from virgin olive oil (69%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium6%

3.3 µg a serve, mostly from split red lentils (59%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium4%

55 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.