Red lentil soup is one of the indispensable flavors of Turkish cuisine. This soup, which warms the body especially on cold winter days, also stands out with its nutritional values. Red lentils are a rich source of protein, fiber, iron and B vitamins. This soup is frequently preferred for daily meals because it is both quick to prepare and filling. Now, let’s take a look at the steps on how to make this delicious and healthy soup.
Red Lentil Soup Recipe
Materials:
- 1 cup red lentils
- 1 medium onion
- 1 carrot
- 1 potato
- 1 tablespoon tomato paste
- 1 tablespoon pepper paste
- 5 cups hot water or chicken broth
- 2 tablespoons olive oil or butter
- Salt, black pepper and chili pepper
- Lemon juice and mint optional
Preparation Stages:
- Preparing the Lentils:
- Wash the red lentils thoroughly and drain.
- Preparing the Vegetables:
- Chop the onion, carrot and potato into small pieces.
- Cooking the Soup:
- Heat olive oil or butter in a large pot.
- Add the chopped onion to the pot and fry until it turns pink.
- Add carrots and potatoes and fry for a few more minutes.
- Add the tomato paste and continue roasting until the smell disappears.
- Add the washed lentils and hot water or chicken broth to the pot.
- Season with salt, black pepper and red pepper flakes.
- After it starts to boil, cook over low heat for about 20-25 minutes until the vegetables soften.
- Blendering the Soup:
- After the soup is cooked, blend it in a blender or blend it with a hand blender until it reaches a smooth consistency.
- Final Touches:
- Return the soup to the stove and adjust the consistency by adding hot water if necessary.
- Boil it one more time and you can sweeten it with lemon juice before removing it from the stove.
- Serving:
- Pour the ready soup into bowls, optionally sprinkle chopped mint on top and serve hot.
This recipe is the perfect way to serve a meal that is both delicious and nutritious. Try red lentil soup to share with your family and friends and enrich your tables with this healthy flavor!
How Many Calories Does Red Lentil Soup Contain?
The calorie value of red lentil soup may vary depending on the way it is prepared and the amount of ingredients used. But on average, one serving of red lentil soup contains approximately 180-200 calories. This calculation is made assuming that the soup is prepared with olive oil and does not contain extra calorie ingredients.
What are the Benefits of Red Lentil Soup?
Red lentil soup is a dish that stands out with its nutritional values . Here are the main health benefits of this soup:
- High Source of Protein: Red lentils are rich in vegetable protein. With this feature, it helps strengthen the muscle structure and support body functions.
- Fiber Content: Thanks to its high fiber content, lentils regulate the digestive system and contribute to the prevention of constipation problems.
- Vitamin and Mineral Store: It is rich in important vitamins and minerals such as vitamin B, iron, magnesium and phosphorus. These components are essential for energy production, blood cell health, and nervous system functions.
- Heart Health: Red lentils contain nutrients that support heart health. Potassium, in particular, can help lower blood pressure, which is important for the cardiovascular system.
- Low Fat and Calories: Red lentil soup, which supports weight control with its low fat and calorie content, is a suitable option for those who are on a diet, although it is filling.
- Antioxidant Properties: Lentils are rich in antioxidants. In this way, it helps reduce oxidative stress in the body and protect general health.
With these benefits, red lentil soup is an option that is both delicious and beneficial for health. It can be an important part of a balanced diet and a healthy lifestyle, especially when consumed regularly.