This version of Turkey's classic lentil soup is home cooking at its best: Simple, flavorful and nutritious. Make it a complete meal by adding a tangy salad and your favorite flatbread or a crusty loaf of whole-grain bread. Inspired by Whole Planet Foundation® microcredit client recipes.
1 1/3 cup (about 8 ounces) red lentils, picked through and rinsed
7 cups low-sodium vegetable broth
1 large yellow onion, diced
1 large carrot, diced
4 cloves garlic, finely chopped
2 tablespoons tomato paste
1 teaspoon ground cumin
1/8 teaspoon cayenne pepper, or to taste
3/4 teaspoon fine sea salt, or to taste
Lemon wedges and chopped mint for serving (optional)
In a large pot, combine lentils, broth, onion, carrot, garlic, tomato paste, cumin and cayenne and bring to a boil over high heat. Lower heat and simmer, uncovered, until vegetables and very tender and lentils begin to fall apart, about 25 minutes.
Remove the pot from the heat and use an immersion blender to quickly blend the soup until it is creamy but not completely puréed. Or, you can blend about half the soup in a blender, but use caution when blending hot liquids: blend only in small batches, hold the lid down firmly with a kitchen towel, and begin blending on low speed. Add salt and serve with lemon wedges and a garnish of mint if desired.
Per Serving:200 calories (10 from fat), 1g total fat, 480mg sodium, 34g carbohydrates, (8 g dietary fiber, 4g sugar), 12g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.