432 kcal 27g protein 40 min Low-CalorieHigh-ProteinVegetarianMediterraneanQuickGluten-Free

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

Turkish Red Lentil Soup with Dried Mint and Greek Yogurt

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

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. Step 5: Stir in lemon juice. Taste and adjust: it should be bright, minty, and gently spicy. Add more salt or lemon if needed.

  6. 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.

  7. Step 7: Serve immediately with lemon wedges on the side.

Nutrition (per serving)

Calories432 kcal
Protein27 g
Carbohydrates63 g
Fat8 g
Fiber10 g