Turkish Red Lentil Soup with Toasted Cumin and Fresh Mint
Learn how to make authentic Turkish mercimek çorbası with fragrant mint. High-protein, low-calorie s
A velvety red lentil soup deepened with toasted cumin and brightened by fresh mint. The technique of blooming spices in butter releases their aromatic oils, creating layers of warmth that balance the lentils’ earthy sweetness.
Ingredients
Serves 4
- 200g red lentils, rinsed and drained
- 1 medium onion, finely diced
- 2 medium carrots, chopped
- 2 cloves garlic, minced
- 1 liter vegetable stock
- 240ml water
- 1 tbsp tomato paste
- 1 tsp ground cumin
- 1/2 tsp sweet paprika
- 1/4 tsp black pepper
- 30g unsalted butter
- 15g fresh mint leaves, chopped
- 1 large egg, lightly beaten
- 1 tbsp lemon juice
- 1/2 tsp salt
Method
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Step 1: Melt butter in a large pot over medium heat. Add diced onion and carrots, sauté until the onion becomes translucent and lightly golden, about 5 minutes. Listen for the gentle sizzle and notice the sweet aroma developing.
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Step 2: Add minced garlic, cumin, paprika, and black pepper. Stir constantly for 60 seconds until the spices become fragrant and slightly darker—you'll smell the cumin warming up. Do not let the garlic burn.
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Step 3: Stir in the tomato paste, cooking for 2 minutes until it darkens slightly and loses its raw taste. This step deepens the soup's color and adds umami complexity.
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Step 4: Add the rinsed red lentils, vegetable stock, and water. Bring to a rolling boil, then reduce to a gentle simmer. Skim any foam that rises to the surface for a cleaner broth.
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Step 5: Simmer uncovered for 20-25 minutes until lentils are completely soft and beginning to break down. The soup should look thick and creamy. Remove from heat.
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Step 6: Use an immersion blender to purée the soup until completely smooth. Alternatively, transfer to a standard blender in batches. Return to the pot if using a standard blender.
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Step 7: Create a well in the center of the soup and slowly drizzle in the beaten egg while stirring vigorously with a fork. This creates delicate egg ribbons that add protein and texture.
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Step 8: Stir in the chopped fresh mint, reserving some for garnish. Add lemon juice and salt. Taste and adjust seasoning. The soup should have a bright, warming finish.
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Step 9: Serve hot in warmed bowls, garnished with remaining fresh mint and a drizzle of olive oil if desired. The mint aroma should be immediate and invigorating.
Nutrition (per serving)
| Calories | 420 kcal |
|---|---|
| Protein | 18 g |
| Carbohydrates | 58 g |
| Fat | 14 g |
| Fiber | 12 g |
Tags & Keywords
- healthy mediterranean recipes
- low calorie mediterranean dinner
- mediterranean
- mediterranean-diet
- 35-minute weeknight dinner
- low-calorie
- low-calorie-recipes
- high-protein
- high-protein-recipes
- vegetarian
- meatless
- quick-dinner