High Protein Turkish Lentil Soup (Creamy & Filling)
This creamy, cozy High Protein Turkish Lentil Soup is loaded with flavor, fiber, and over 20g of protein per serving! Made with simple ingredients like red lentils, carrots, onion, and warm spices, it’s the perfect healthy comfort food for lunch or dinner. Great for meal prep, freezer-friendly, and naturally gluten-free.
Equipment
- Large soup pot
- Wooden spoon
- Immersion blender (or countertop blender)
- Measuring cups and spoons
- Lemon juicer
Ingredients
- 1 cup red lentils rinsed well
- 1 chopped medium onion
- 2 minced cloves garlic
- 1 diced medium carrot
- 1 tbsp tomato paste
- 1 tbsp olive oil (or butter)
- 1 tsp ground cumin
- 1 tsp paprika
- ½ tsp turmeric
- ½ tsp black pepper
- ¾ tsp salt (adjust to taste)
- 4 cups chicken broth or low-sodium vegetable (or water)
- ½ juice of lemon
- 2-3 tbsp plain Greek yogurt (optional, for extra protein)
- 1 scoop unflavored protein powder or collagen peptides (optional)
Instructions
Sauté the aromatics:
- Place a large pot over medium heat and drizzle in the olive oil (or melt butter). Once warm, add the chopped onion and garlic. Stir often and cook for 3-5 minutes, until soft and fragrant. This step builds your base flaour, so take your time you want the onions translucent and sweet, not browned.
Add the carrot and tomato paste:
- Stir in the diced carrot, then spoon in the tomato paste. Cook for about 1 minute, stirring to coat the veggies. The tomato paste should darken slightly that’s when you know the flavour r is developing.
Bloom the spices:
- Sprinkle in the cumin, paprika, turmeric, black pepper, and a pinch of salt. Stir continuously for about 30 seconds. You’ll smell the aroma come alive this blooming step enhances the soup’s warmth and depth.
Add lentils and broth:
- Pour in the rinsed red lentils, then add the broth or water. Stir everything together, scraping the bottom of the pot to release any flavourful bits.
Simmer:
- Bring to a gentle boil, then reduce the heat to low. Cover and simmer for 20–25 minutes, stirring occasionally, until the lentils and carrots are completely soft and tender.
Blend until creamy:
- Use an immersion blender to puree the soup right in the pot until smooth and velvety. If you prefer, carefully transfer it in batches to a blender. Adjust consistency by adding extra broth or water if it feels too thick.
Add protein boost:
- Stir in Greek yogurt or protein powder gently over low heat. Do not boil you want the soup warm enough to dissolve the protein smoothly, but not so hot that it curdles.
Finish with lemon:
- Squeeze in fresh lemon juice to brighten the flavours. Taste and adjust seasoning add more salt or pepper if needed.
Serve:
- Ladle into bowls, drizzle with olive oil, dust with paprika, or top with parsley and chili flakes for garnish. Enjoy warm with flatbread, pita, or whole-grain toast.
Notes
- Storage: Store in airtight containers in the fridge for up to 5 days, or freeze for up to 3 months. Reheat gently and add water or broth if it thickens.
- Vegan option: Use olive oil and skip the Greek yogurt or use a dairy-free alternative.
- Meal Prep Tip: Portion into glass containers for easy grab-and-go meals.