Healthy Turkish Lentil Soup (Mercimek Corbasi)

This traditional lentil soup is ubiquitous in households and restaurants in Turkey. There are a lot of reasons why it may be so popular.

• It has an amazing balance of spiced, earthy, bright, and aromatic flavors
• The texture is creamy and smooth without being heavy.
• It’s easy to make and store.
• It’s cost-effective, with plant-based ingredients.

Plus, it could hardly be healthier. This Mediterranean-style soup has monounsaturated fats from olive oil, plant-based protein and fiber from lentils, and a variety of vegetables adding potassium, antioxidants, and fiber. 

‍

Give it a try, and you may have a new favorite international recipe. 

Tips and Serving Suggestions

• The traditional way of serving mercimek corbasi is with a generous drizzle of olive oil infused with Aleppo pepper and garlic. It’s high in healthy fats, but adds extra calories. To reduce calories and fat, reduce or skip this topping.
• Aleppo pepper is a flavorful pepper that’s slightly less spicy than cayenne pepper. If you don’t have Aleppo pepper, use a mixture of smoked paprika and cayenne pepper.
• Brown lentils can work instead of red lentils.
• For additional creaminess, flavor, and protein, serve your soup with 1 ounce of feta or goat cheese.
• For a balanced meal that’s filling and weight loss friendly, serve this soup with a side salad or small Greek salad. 
• For a sweet accompaniment that offers a contrast with additional antioxidants and fiber, serve your lentil soup with fresh fruit or a fruit salad.

Recipe for Turkish Lentil Soup

Ingredients: 

• 5 tablespoons of olive oil, divided
• 1 onion, chopped
• 2 cloves of minced garlic, divided
• 3 carrots, chopped
• 1 large russet potato, diced
• Salt to taste
• 2 tablespoons of tomato paste
• 6 cups of low-sodium vegetable broth
• 2 teaspoons of Aleppo pepper, divided
• 1 teaspoon of cumin
• ½ teaspoon of coriander
• 1 cup of dried red lentils, picked over and rinsed
• 1 large lemon, in wedges, for serving
• (Optional) 4 ounces of crumbled feta cheese

Instructions: 

1. In a large pot, heat 2 tablespoons of olive oil over medium high heat. Add the onion, 1 clove of garlic, carrots, and potato. Add salt to taste. Cook until the vegetables are soft, 7-9 minutes, stirring often. 
2. Add the tomato paste, pepper, cumin, and coriander. Mix well, 
3. Add the lentils and broth. Stir, then bring to a boil and reduce to a simmer. Cook for 20-25 minutes, or until the lentils are completely cooked. Stir as needed. You may need to add vegetable broth as the lentils cook. 
4. For a smooth soup, use an immersion blender or blend in batches in a food processor or blender. For a chunkier soup, you can skip this step.
5. To make the infused oil, add 3 tablespoons of olive oil to a pan and heat. Add 1 teaspoon of Aleppo pepper and the other clove of garlic. Cook and gently stir until the garlic is fragrant. 
6. If desired, pour the warm oil over the soup before serving. Serve with lemon wedges and/or feta cheese, if desired. 

Nutrition information per serving (with feta cheese and infused oil): 400 calories; 21 grams of fat; 5 grams of saturated fat; 20 mg of cholesterol; 780 mg of sodium; 37 mg of carbohydrates; 6 grams of sugar; 9 grams of fiber; 16 grams of protein

‍