Turkish Spiced Lentil & Quinoa Soup

Name: Turkish Spiced Lentil & Quinoa Soup
Prep time: 15 min
Cook time: 35 min
Yield: 6

turkish spiced lentil quinoa soup healthy vegetarian middle-eastern protein-rich

Soups

A hearty, protein-packed soup featuring red lentils and quinoa seasoned with warm Turkish spices like cumin, paprika, and sumac. This nutritious bowl combines traditional Middle Eastern flavors with modern superfoods for a satisfying, healthy meal.

Recipe Details

Units:

Metric Imperial

Servings:

Prep: 15 Cook: 35

Ingredients

200g1 cup red lentils, rinsed
100g1/2 cup quinoa, rinsed
1.5L6 cups vegetable broth
1 large1 large onion, diced
2 medium2 medium carrots, diced
2 stalks2 stalks celery, diced
4 cloves4 cloves garlic, minced
30ml2 tbsp tomato paste
10ml2 tsp ground cumin
10ml2 tsp sweet paprika
5ml1 tsp ground coriander
7.5ml1 1/2 tsp ground sumac
2.5ml1/2 tsp ground cinnamon
22 bay leaves
45ml3 tbsp olive oil
45ml3 tbsp fresh lemon juice
30g1/2 cup fresh parsley, chopped
15g3 tbsp fresh mint, chopped
180ml3/4 cup Greek yogurt for serving
to tasteto taste salt
to tasteto taste black pepper
2.5ml1/2 tsp red pepper flakes (optional)

Instructions

Heat 45ml3 tbsp olive oil in a large pot over medium heat. Add 1 large1 large onion, 2 medium2 medium carrots, and 2 stalks2 stalks celery. Cook for 5-6 minutes until vegetables start to soften.
Add 4 cloves4 cloves garlic and cook for 1 minute until fragrant. Stir in 30ml2 tbsp tomato paste and cook for 2 minutes.
Add 10ml2 tsp ground cumin, 10ml2 tsp sweet paprika, 5ml1 tsp ground coriander, 7.5ml1 1/2 tsp ground sumac, 2.5ml1/2 tsp ground cinnamon, and 2.5ml1/2 tsp red pepper flakes (optional) if using. Cook for 30 seconds until spices are fragrant.
Add 200g1 cup red lentils, 100g1/2 cup quinoa, 1.5L6 cups vegetable broth, and 22 bay leaves. Bring to a boil.
Reduce heat to low, partially cover, and simmer for 25-30 minutes until lentils are tender and breaking down.
Remove 22 bay leaves. Using an immersion blender, partially blend soup to desired consistency - leave some texture for rustic appeal.
Stir in 45ml3 tbsp fresh lemon juice and season with to tasteto taste salt and to tasteto taste black pepper. The soup should be thick but pourable - add more broth if needed.
Remove from heat and stir in most of the 30g1/2 cup fresh parsley and 15g3 tbsp fresh mint, reserving some for garnish.
Ladle into bowls and top with a dollop of 180ml3/4 cup Greek yogurt for serving, remaining herbs, and a sprinkle of 7.5ml1 1/2 tsp ground sumac.

Ingredients

id: red_lentils metric: 200g imperial: 1 cup name: red lentils, rinsed
id: quinoa metric: 100g imperial: 1/2 cup name: quinoa, rinsed
id: vegetable_broth metric: 1.5L imperial: 6 cups name: vegetable broth
id: onion metric: 1 large imperial: 1 large name: onion, diced
id: carrots metric: 2 medium imperial: 2 medium name: carrots, diced
id: celery metric: 2 stalks imperial: 2 stalks name: celery, diced
id: garlic metric: 4 cloves imperial: 4 cloves name: garlic, minced
id: tomato_paste metric: 30ml imperial: 2 tbsp name: tomato paste
id: cumin metric: 10ml imperial: 2 tsp name: ground cumin
id: paprika metric: 10ml imperial: 2 tsp name: sweet paprika
id: coriander metric: 5ml imperial: 1 tsp name: ground coriander
id: sumac metric: 7.5ml imperial: 1 1/2 tsp name: ground sumac
id: cinnamon metric: 2.5ml imperial: 1/2 tsp name: ground cinnamon
id: bay_leaves metric: 2 imperial: 2 name: bay leaves
id: olive_oil metric: 45ml imperial: 3 tbsp name: olive oil
id: lemon_juice metric: 45ml imperial: 3 tbsp name: fresh lemon juice
id: parsley metric: 30g imperial: 1/2 cup name: fresh parsley, chopped
id: mint metric: 15g imperial: 3 tbsp name: fresh mint, chopped
id: yogurt metric: 180ml imperial: 3/4 cup name: Greek yogurt for serving
id: salt metric: to taste imperial: to taste name: salt
id: pepper metric: to taste imperial: to taste name: black pepper
id: red_pepper_flakes metric: 2.5ml imperial: 1/2 tsp name: red pepper flakes (optional)

Instructions

Heat {olive_oil} in a large pot over medium heat. Add {onion}, {carrots}, and {celery}. Cook for 5-6 minutes until vegetables start to soften.
Add {garlic} and cook for 1 minute until fragrant. Stir in {tomato_paste} and cook for 2 minutes.
Add {cumin}, {paprika}, {coriander}, {sumac}, {cinnamon}, and {red_pepper_flakes} if using. Cook for 30 seconds until spices are fragrant.
Add {red_lentils}, {quinoa}, {vegetable_broth}, and {bay_leaves}. Bring to a boil.
Reduce heat to low, partially cover, and simmer for 25-30 minutes until lentils are tender and breaking down.
Remove {bay_leaves}. Using an immersion blender, partially blend soup to desired consistency - leave some texture for rustic appeal.
Stir in {lemon_juice} and season with {salt} and {pepper}. The soup should be thick but pourable - add more broth if needed.
Remove from heat and stir in most of the {parsley} and {mint}, reserving some for garnish.
Ladle into bowls and top with a dollop of {yogurt}, remaining herbs, and a sprinkle of {sumac}.

Tips

Lentil Choice: Red lentils break down during cooking, creating a creamy base. If you prefer more texture, substitute half with green or brown lentils.

Quinoa Prep: Rinse quinoa thoroughly before cooking to remove the natural saponin coating which can taste bitter.

Spice Quality: Sumac adds a lovely tart, lemony flavor. Find it at Middle Eastern markets or online. If unavailable, add extra lemon juice.

Consistency Control: The soup will thicken as it sits. Thin with additional broth when reheating. It should be hearty but not porridge-like.

Make-Ahead: This soup improves in flavor overnight. Store refrigerated for up to 5 days or freeze for up to 3 months.

Serving Tradition: In Turkey, this would be served with a drizzle of good olive oil, a squeeze of lemon, and warm pita bread.

Protein Boost: Already high in plant protein from lentils and quinoa. Add a poached egg on top for extra richness and protein.