This satisfying red lentil soup uses just a few pantry ingredients, is vegan-friendly, and perfect for cold weather.
This year, I resolved to cook more meatless meals. One of the biggest hurdles to this has been my lifelong aversion to beans and lentils.
But as a recovering picky eater, I’m trying very hard to grow up and get over it. In my quest to like lentils, I’ve tried lentil casserole, lentil tacos, and a version of lentil sloppy joes that a friend promised I would like (alas, I didn’t).
Then I remembered a lentil soup I’d had years ago at a friend’s house and asked for the recipe.
At last! A lentil recipe I really, truly love. It’s also inexpensive, uses staples I can keep in my pantry, and requires only about ten minutes of hands-on prep.
Make a batch of this soup and a loaf of bread and you’ve got two easy, hearty (and healthy) meals–perfect for cold weather.
Turkish Red Lentil Soup
Ingredients
- 4 tablespoons olive oil
- 2 onions finely chopped, I puree them in a mini food-chopper until they're smooth
- 1 teaspoon paprika
- 1 cup red lentils, rinsed
- 1/2 cup bulgur, rinsed
- 2 tablespoons tomato paste
- 8 cups vegetable stock
- 1/8 teaspoon cayenne pepper
- 1 lemon
Instructions
- Saute onions in olive oil.
- Add paprika, lentils, bulgur, and tomato paste.
- Add stock and cayenne pepper and cook about an hour, stirring occasionally.
- Squeeze a lemon wedge into each bowl before serving.
Nutrition Information:
Yield: 6 Serving Size: 1 ServingAmount Per Serving: Calories: 171Total Fat: 10gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 973mgCarbohydrates: 18gFiber: 4gSugar: 5gProtein: 5g
Hi! I'm Sally, a dietitian-mom.
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Lindsay @ The Lean Green Bean says
can’t wait to try both of these!!
Sally says
Thanks Lindsay. Let me know how it goes!
Alissa says
Hi Sally, I am also a “recovering picky eater” with an aversion to beans and lentils! I’ve written about this on my blog, too…lentil soup is SUCH a great “gateway” dish to legumes…other successes for me have been garbanzo burgers and falafel, and I have also found I can deal with pinto beans if they are mashed up in taco meat :). Btw, found your blog through links to your soccer snacks posts as I begin to take on the food issues my daughter’s preschool…thanks for the inspiration and confirmation that I’m not the only crazy one out there that doesn’t see why kids need to eat junk every day!
Sally says
Thanks Alissa! I like the idea of mashing up pinto beans–I can totally do mashed up beans (like hummus and falafel), it’s the whole-bean texture I have issues with. Would love to hear more about what you’re doing at your daughter’s preschool!
Alissa says
Hi Sally, so far I’m pretty much running into brick walls at my daughter’s school 🙂 Only positive change is eliminating flavored yogurt and yogurt drinks as a snack option for the weekly shabbat celebration, but I didn’t even succeed when requesting that teachers can’t bring in cupcakes for their OWN birthdays (nevermind all the cupcakes the kids bring in). If you have any advice I am totally open – my oldest just turned 3 so I’m a newbie at all this stuff!
Dina Rose says
Made this last night and the family LOVED it. (It was easy too!)
Thanks
Dina
Sally says
So glad to hear it! It’s become one of our favorites (though Sam is still not sold…huge shocker, I know). 🙂
Kristin says
Yum! I can’t wait to make these!
Angela says
Is there a recipe for the bread as well?
Sally says
Sorry Angela–there used to be, but I’m doing it as a separate post this week with a more detailed recipe and better photos. Stay tuned! It’s a keeper.
Sarah W says
Could I sub barley or farro for the bulgur? Thanks for sharing the recipe!
Sally says
Hi Sarah–I’m sure you could sub in your favorite grain. I have done brown rice when I’m out of bulgur and it’s been great.
Jessica Morrell says
Sally, I made this soup tonight and it was a big hit with my family, which includes three picky eaters, one vegan and two dairy-allergy sufferers. When I told the kids that they were to squeeze the lemon slice into the soup, my 10-year-old said, “Well, this is fun!” Much lemon-eating hilarity followed — good thing I had extra. 🙂 I think the lemon novelty helped set them up to like the soup — they raved about it. Thanks for a great addition to our recipe rotation! You also might want to tag this recipe as vegan/dairy free.
Sally says
Jess–that’s great to hear! So glad it was a hit. Love the lemon squeezing antics. Thanks for letting me know. 🙂
Sarah W says
Sally, I just wanted to let you know that I made it with the barley substitute, and it was so yummy! This is definitely joining the dinner rotation list. Thanks for the great recipe!
Sally says
Thanks for letting me know Sarah! I’ll have to try that version too. I usually have barley on hand because we also like beef barley soup.
Adina says
I grew up eating meat and beans. But I was always slightly averse to beans…until..I became a vegetarian. Then suddenly, stuck, I grew to love them AND ethnic cuisine like Mexican (which I hated before) and Indian, etc. I’m no longer a pure vegetarian, but I still love beans 🙂
Tammy says
Have you tried freezing this? My friends and I are doing a vegetarian soup exchange and this would be perfect if it can be frozen.
Sally says
Yes–many times. Turns out great.
Silvia says
for those of you meat eaters who want to incorporate lentils in your diet, trying preparing your favorite beef stew and add 1 or 2 handful to it and let them cook together (I use a pressure cooker or a slow cooker). The lentils will taste like the stew :). Little by little (like every 2 weeks) add more of the lentils and a little less of meat. That was the way to train my family and the kids did not notice the transition from a lot of meat to just a little. For some family the success is that the lentils don’t taste like lentils. If you don’t eat meat skip this post.
Sally says
Great tip, Silvia. Thanks!
Jennifer Barber says
I’ve been meaning to tell you how much my family loves this soup. It’s by far the easiest dinner to make. The second time I made it I added diced carrots and they were a great addition. Thanks for sharing this recipe!
Sally says
Jennifer–thank you so much for letting me know! I really like the diced carrot idea.
Jen says
I know this is an old post so I’m hoping you’ll still respond! Why does it call for cooking for an hour when red lentils cook in 15-20 minutes and split lentils in half that time? I’m trying to make this in my pressure cooker and can’t figure out how to convert it without understanding why it cooks for so long. Thanks!
Sally says
Hi Jen–I’m assuming the longer cooking time just allows the flavors to blend, and that you could remove it from the heat as soon as the lentils and the bulgur are tender.
Jeni says
Going to try this with quick cook bulgur and red split lentils… assume I should just cut the cooking time til tender? Have never prepared bulgur and it’s been awhile with any lentils. Thanks…
Sally says
Yes you could just cook until lentils and bulgur are soft. Hope you like it!
Lori says
Have you ever tried putting this in the crockpot?
Sally says
I haven’t yet, sorry.