Turkish · Dinner
Red Lentil Soup (Low-Calorie)
A lightened Turkish red lentil soup simmered with onion, carrot, and tomato paste, finished with lemon juice and paprika. Reduced oil keeps it thin and light while the lentils soften into a silky puree, brightened with citrus.
$2
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
287Calories
18.7gProtein
5.2gFat
47.3gCarbs
8.1gSugar
19gFiber
485mgSodium
0mgChol
0.8gSat Fat
1640mgPotassium
110mgCalcium
9.8mgIron
0mcgVitamin B12
14mgVitamin C
vegetarian
vegan
gluten-free
low-calorie
high-fiber
low-calorie
Instructions
1
Prep
Rinse the lentils under cold water in a fine sieve until the runoff turns clear; finely chop the onion and dice the carrot.
2
Heat
Warm the olive oil in a small pot over medium heat, then add the onion and carrot and sweat for 4 minutes until translucent.
3
Heat
Stir in the tomato paste, cumin, and paprika and cook for 1 minute over medium heat until the paste darkens slightly.
4
Heat
Add the lentils and stock, bring to a boil, then reduce to low and simmer uncovered for 20 minutes until fully soft.
5
Assembly
Puree the soup with an immersion blender until smooth; add water if thicker than pourable cream. Stir in lemon juice, salt, and pepper.
6
Plate
Pour the soup into a bowl and scatter the parsley over the top before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 7 oz200g dried red lentils
- 2 cup480ml vegetable stock, low-sodium
- 11 onion
- 22 small carrot
- 2 tbsp2 tbsp tomato paste
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp paprika
- 3 tsp3 tsp olive oil
- 1 tsp1 tsp lemon juice, freshly squeezed
- 1/4 tsp1/4 tsp salt
- a pinch of black pepper
- 2 tsp2 tsp fresh parsley
