Turkish Lentil Soup

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0% would make this recipe again

Turkish lentil soup is generally super-smooth and brothy, it's lightly seasoned with just a few simple spices, and it's served up with fresh herbs and lemon wedges, plus an occasional sprinkle of Aleppo pepper or pepper oil for some extra heat.

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Preparation : 15 min Cooking : 25 min
170 calories/serving

Ingredients

3/4 cup red-orange lentils (dried), rinsed and drained 130 g
1 tbsp olive oil 15 mL
1/4 onions, finely chopped 50 g
1 clove garlic, pressed or minced
1/2 carrots, diced 50 g
1/4 dried chili peppers, or Aleppo pepper 0.1 g
3/4 tsp ground cumin 2 g
2 tsp tomato paste 12 g
1/2 potatoes, Yukon Gold (yellow flesh), diced into 1 cm cubes 100 g
4 cups vegetable broth 1 L
1/2 lemons 60 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp fresh cilantro 2 g

Before you start

It is not necessary to soak the lentils in advance. A blender or food processor will be very useful to purée the soup.

Method

  1. Heat the oil in a pot over medium-low heat. Add the onion, garlic and carrot to the pot, then sauté with occasional stirring 3-4 min until translucent. Add the tomato paste and spices. Cook 1 min with stirring.
  2. Add the lentils, potato and broth. Bring to a boil then reduce the heat and simmer, covered, about 15 min until the lentils become very soft.
  3. Purée the soup in a blender and adjust the seasoning.
  4. Garnish with cilantro leaves and lemon quarters. Serve.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

160

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

26 g

9 %

Fibre

5 g

20 %

Sugars

2 g

Net Carbs

21 g

Protein

8 g

Vitamin A

22 %

Vitamin C

16 %

Calcium

3 %

Iron

21 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese, Vitamin A
Good source of  :
Copper, Fibre, Iron, Magnesium, Pantothenic Acid, Potassium, Vitamin B1, Vitamin B6, Zinc
Source of  :
Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin C, Vitamin E, Vitamin K
Low  :
Fat, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives 1
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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