Turkish Red Lentil Soup with Mint

Vegetarian
Dairy Free
Health score
25%
Turkish Red Lentil Soup with Mint
60 min.
6
226kcal

Suggestions

Ingredients

  • 0.3 cup bulgur fine
  • cups chicken stock see 
  • tablespoon mint leaves dried
  • clove garlic minced
  • servings salt and ground pepper black to taste
  • tablespoons olive oil 
  • 0.5  onion diced
  • teaspoon paprika 
  • 0.5 cup lentils red
  • 0.3 cup rice 
  • tablespoons tomato paste 
  • 0.3 cup tomatoes diced drained

Equipment

  • pot
  • blender

Directions

  1. Heat the olive oil in a large pot over high heat. Cook and stir the onion in the hot oil until it begins to soften, about 2 minutes. Stir the garlic into the onion and cook another 2 minutes.
  2. Add the diced tomatoes to the onion mixture; continue to cook and stir another 10 minutes.
  3. Pour in the chicken stock, red lentils, bulgur, rice, tomato paste, paprika, cayenne pepper, and mint to the tomato mixture; season with salt and black pepper. Bring the soup to a boil, reduce heat to medium-low, and cook at a simmer until the the lentils and rice are cooked through, about 30 minutes.
  4. Pour the soup into a blender to no more than half full. Firmly hold the lid in place and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth; pour into your serving dish. Alternately, you can use a stick blender and puree the soup in cooking pot.

Nutrition Facts

Calories226kcal
Protein18.84%
Fat29.56%
Carbs51.6%

Properties

Glycemic Index
53.3
Glycemic Load
7.06
Inflammation Score
-5
Nutrition Score
11.236087052718%

Flavonoids

Catechin
0.05mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.46mg
Kaempferol
0.07mg
Myricetin
0.02mg
Quercetin
1.91mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:226.14kcal
11.31%
Fat:7.47g
11.49%
Saturated Fat:1.36g
8.51%
Carbohydrates:29.32g
9.77%
Net Carbohydrates:22.89g
8.32%
Sugar:4.74g
5.27%
Cholesterol:6mg
2%
Sodium:332.43mg
14.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.7g
21.41%
Manganese:0.55mg
27.66%
Fiber:6.42g
25.69%
Folate:88.96µg
22.24%
Vitamin B3:4.24mg
21.2%
Phosphorus:159.3mg
15.93%
Vitamin B1:0.23mg
15.5%
Vitamin B6:0.28mg
14.18%
Potassium:484.32mg
13.84%
Vitamin B2:0.23mg
13.68%
Copper:0.26mg
12.92%
Iron:2.3mg
12.77%
Magnesium:44.13mg
11.03%
Selenium:7.37µg
10.53%
Zinc:1.28mg
8.54%
Vitamin E:1.18mg
7.87%
Vitamin A:338.59IU
6.77%
Vitamin K:5.65µg
5.38%
Vitamin B5:0.5mg
5.01%
Vitamin C:3.92mg
4.75%
Calcium:29.38mg
2.94%
Source:Allrecipes