Turkish Red Lentil Soup with Mint & Yogurt Swirl
How to make Turkish lentil soup high-protein? This 40-min red lentil soup with mint & yogurt has 25g
Red lentils and chickpeas simmer into a velvety Turkish soup, brightened with lemon and a cooling yogurt swirl. Mint-infused olive oil adds grassy aroma.
Ingredients
Serves 4
- 1 cup dried red lentils, rinsed
- 1 can (15 oz / 400 g) chickpeas, drained and rinsed
- 1 large yellow onion, finely chopped
- 1 medium carrot, peeled and diced
- 2 tbsp tomato paste
- 1 tsp ground cumin
- 1 tsp dried mint
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne pepper (optional)
- 3 tbsp olive oil, divided
- 6 cups low-sodium vegetable broth
- 1 tsp fine sea salt
- 1/2 tsp freshly ground black pepper
- 1 lemon, juiced (about 3 tbsp)
- 1 cup nonfat Greek yogurt
- 1/4 cup fresh mint leaves, for garnish
Method
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Step 1: Pick over 1 cup red lentils for small stones, then rinse in a fine-mesh sieve under cold water until the water runs clear, about 1 minute. Drain well; this removes surface starch so the soup won't turn gluey.
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Step 2: In a heavy 4- to 5-quart pot, warm 2 tbsp olive oil over medium heat. Add chopped onion and carrot. Cook, stirring occasionally, until the onion is translucent and the carrot softens at the edges, 6–7 minutes. You'll hear a gentle sizzle and smell sweetness as the vegetables release moisture.
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Step 3: Push vegetables to one side, add 2 tbsp tomato paste, 1 tsp cumin, 1 tsp dried mint, 1/2 tsp smoked paprika, and 1/4 tsp cayenne to the cleared spot. Fry the paste and spices in the oil for 60–90 seconds, until the mixture darkens to a brick red and smells toasty. Stir everything together.
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Step 4: Add rinsed lentils, drained chickpeas, 6 cups broth, 1 tsp salt, and 1/2 tsp black pepper. Bring to a boil over high heat, then reduce to a low simmer. Cover partially and cook, stirring occasionally, until lentils are completely soft and breaking apart, 20–25 minutes. The soup will thicken and smell earthy-sweet.
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Step 5: While soup simmers, make mint oil: in a small skillet, warm remaining 1 tbsp olive oil over low heat. Add a pinch of dried mint (or 1 tsp) and swirl for 20–30 seconds until fragrant but not browned. Remove from heat immediately; the mint will crisp slightly and perfume the oil.
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Step 6: Off heat, use an immersion blender to purée the soup until smooth and velvety. (Or blend in batches, filling blender no more than halfway.) If it's thicker than you like, stir in a splash of water or broth. Stir in lemon juice, taste, and adjust salt. The soup should be bright, not flat.
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Step 7: Ladle into warm bowls. Add a generous swirl of Greek yogurt to each, drizzle with mint oil, and scatter fresh mint leaves. Serve with lemon wedges on the side for squeezing at the table.
Nutrition (per serving)
| Calories | 450 kcal |
|---|---|
| Protein | 25 g |
| Carbohydrates | 60 g |
| Fat | 14 g |
| Fiber | 12 g |