Turkish Red Lentil and Grains Soup

Warm, hearty, and bursting with Middle Eastern flavors, Turkish Red Lentil and Grains Soup is a comforting one-pot dish perfect for cozy evenings or a nutritious lunch. This vibrant soup combines protein-packed red lentils with fine bulgur and short-grain rice, creating a velvety texture and robust depth. Infused with aromatic spices like ground cumin, paprika, and dried mint, and enriched with a tomato paste base, every spoonful is a celebration of traditional Turkish cuisine. Finished with fresh parsley and a squeeze of lemon, this plant-based soup is as wholesome as it is flavorful. Quick to prepare and ready in under an hour, it’s an ideal recipe for meal prep or to impress guests with a taste of Turkey. Enjoy it served with crusty bread for the ultimate comfort meal.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 0.25 cup Fine bulgur
• 0.25 cup Short-grain rice
• 3 tablespoons Olive oil
• 1 medium Onion
• 2 Garlic cloves
• 1 tablespoon Tomato paste
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Dried mint
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 6 cups Vegetable broth
• 1 for serving Lemon wedges
• 2 tablespoons Fresh parsley

Directions

Step 1

Rinse the red lentils, bulgur, and rice under running water until the water runs clear. Drain and set aside.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Finely chop the onion and add it to the pot. Sauté until the onion is soft and translucent, about 5 minutes.

Step 4

Mince the garlic cloves and add them to the pot. Cook for another minute until fragrant.

Step 5

Stir in the tomato paste, paprika, ground cumin, dried mint, salt, and black pepper. Cook for 1–2 minutes to toast the spices and deepen their flavor.

Step 6

Add the rinsed red lentils, bulgur, and rice to the pot and stir to coat them in the spiced tomato paste mixture.

Step 7

Pour in the vegetable broth and bring the soup to a boil.

Step 8

Reduce the heat to low, cover the pot, and let the soup simmer for 25–30 minutes or until the lentils and grains are fully cooked and the soup is thickened.

Step 9

Taste the soup and adjust the seasoning with more salt or pepper if needed.

Step 10

Serve the soup hot, garnished with chopped fresh parsley and a wedge of lemon on the side for squeezing over the soup.

Nutrition Facts

Serving size	(1935.4g)

Amount per serving	% Daily Value*
Calories	1478.8

Total Fat 57.1g	0%
Saturated Fat 9.5g	0%
Polyunsaturated Fat 8.3g
Cholesterol 0mg	0%
Sodium 5755.0mg	0%
Total Carbohydrate 201.8g	0%
Dietary Fiber 45.9g	0%
Total Sugars 34.2g
Protein 53.6g	0%

Vitamin D 0IU	0%
Calcium 350.9mg	0%
Iron 18.3mg	0%
Potassium 4068.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.5%

Protein: 14.0%

Carbs: 52.6%