Turkish Red Lentil Soup with Mint

Vegetarian
Dairy Free
Health score
25%
Turkish Red Lentil Soup with Mint
60 min.
6
227kcal

Suggestions

Ingredients

  • 0.3 cup bulgur fine
  • 0.5 teaspoon cayenne pepper 
  • 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

Calories227kcal
Protein18.82%
Fat29.58%
Carbs51.6%

Properties

Glycemic Index
58.63
Glycemic Load
7.07
Inflammation Score
-6
Nutrition Score
11.374347956284%

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:226.67kcal
11.33%
Fat:7.49g
11.53%
Saturated Fat:1.37g
8.54%
Carbohydrates:29.41g
9.8%
Net Carbohydrates:22.94g
8.34%
Sugar:4.76g
5.29%
Cholesterol:6mg
2%
Sodium:332.48mg
14.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.72g
21.45%
Manganese:0.56mg
27.83%
Fiber:6.47g
25.87%
Folate:89.14µg
22.28%
Vitamin B3:4.25mg
21.27%
Phosphorus:159.78mg
15.98%
Vitamin B1:0.23mg
15.54%
Vitamin B6:0.29mg
14.38%
Potassium:487.68mg
13.93%
Vitamin B2:0.23mg
13.77%
Copper:0.26mg
12.95%
Iron:2.31mg
12.85%
Magnesium:44.38mg
11.1%
Selenium:7.38µg
10.55%
Zinc:1.29mg
8.57%
Vitamin E:1.23mg
8.2%
Vitamin A:407.94IU
8.16%
Vitamin K:5.79µg
5.51%
Vitamin B5:0.5mg
5.01%
Vitamin C:4.04mg
4.9%
Calcium:29.62mg
2.96%
Source:Allrecipes