Turkish Red Lentil Soup with Dried Mint and Greek Yogurt
How to make Turkish lentil soup with mint high in protein? Red lentils and Greek yogurt deliver 27g
A velvety Turkish red lentil soup scented with dried mint, finished with a cool swirl of Greek yogurt. Blending while hot creates a silky body without cream.
Ingredients
Serves 4
- 1½ cups dried red lentils
- 1 large yellow onion, diced
- 1 medium carrot, diced
- 1 medium potato, diced
- 2 tbsp tomato paste
- 2 tbsp olive oil
- 6 cups low-sodium vegetable broth
- 1 tsp dried mint
- ½ tsp ground cumin
- ¼ tsp red pepper flakes
- ½ tsp salt
- ¼ tsp black pepper
- 1 cup plain 0% Greek yogurt
- 2 tbsp lemon juice
- 2 tbsp fresh mint leaves, for garnish
Method
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Step 1: Heat olive oil in a large pot over medium heat. Add onion, carrot, and potato. Cook for 6-8 minutes, stirring often, until the onion turns translucent and the edges of the potato begin to glisten. The kitchen will smell sweet and earthy.
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Step 2: Push the vegetables to one side. Add tomato paste, cumin, red pepper flakes, and dried mint directly to the hot oil. Fry for 1-2 minutes, mashing the paste into the oil, until it darkens to a brick red and smells nutty. This step builds the soup's backbone.
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Step 3: Add the rinsed red lentils and vegetable broth. Stir to combine, scraping up any browned bits. Bring to a boil, then reduce heat to low, cover partially, and simmer for 20-25 minutes. The lentils should collapse completely when pressed against the pot.
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Step 4: Remove from heat. Use an immersion blender to purée until completely smooth, about 1 minute. If the soup is thicker than you like, add hot water ¼ cup at a time until it flows like heavy cream. Season with salt and black pepper.
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Step 5: Stir in lemon juice. Taste and adjust: it should be bright, minty, and gently spicy. Add more salt or lemon if needed.
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Step 6: Ladle into bowls. Top each with a generous spoonful of Greek yogurt and swirl it through the soup with a knife. Scatter fresh mint leaves and a pinch of red pepper flakes.
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Step 7: Serve immediately with lemon wedges on the side.
Nutrition (per serving)
| Calories | 432 kcal |
|---|---|
| Protein | 27 g |
| Carbohydrates | 63 g |
| Fat | 8 g |
| Fiber | 10 g |