Kurdish Spicy Lentil Soup
Dive into the comforting warmth of Kurdish Spicy Lentil Soup, a vibrant and hearty dish packed with bold Middle Eastern flavors. This gluten-free and vegan-friendly soup features a luscious blend of red lentils, tender vegetables, earthy spices like cumin and turmeric, and a hint of heat from red chili flakes. Dried mint and a squeeze of fresh lemon add a refreshing twist, perfectly balancing the richness of the dish. Easy to prepare in under an hour, this one-pot wonder is ideal for chilly nights or when you're craving a nourishing, flavor-packed meal. Pair it with crusty bread or enjoy it solo—each spoonful is a fragrant, satisfying delight. Perfect for meal prep, this traditional Kurdish recipe is as wholesome as it is delicious.
Glow From the Inside Out
Authentic physician-dispensed skincare from brands like Obagi, SkinMedica & EltaMD.
Trusted by dermatologists, loved by your skin
Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 large garlic cloves, minced
- 1 medium carrot, diced
- 1 medium potato, peeled and diced
- 2 tablespoons tomato paste
- 6 cups water or vegetable stock
- 1.5 teaspoons ground cumin
- 1 teaspoon ground paprika
- 0.5 teaspoons ground turmeric
- 0.5 teaspoons red chili flakes
- 1 teaspoon dried mint
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 whole lemon wedges, for serving
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 4-5 minutes, or until translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced carrot and potato to the pot and cook for 2-3 minutes, stirring occasionally.
Stir in the tomato paste and allow it to cook for 1 minute to deepen its flavor.
Add the rinsed lentils, water or vegetable stock, ground cumin, paprika, turmeric, chili flakes, dried mint, salt, and black pepper to the pot. Mix well.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until the lentils and vegetables are tender.
Use an immersion blender to blend the soup partially, leaving some texture. Alternatively, remove half of the soup, blend it in a regular blender, and return it to the pot.
Taste the soup and adjust the seasoning with more salt, pepper, or chili flakes if desired.
Serve hot with lemon wedges on the side for a zesty kick.
Nutrition Facts
Calories |
329 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1798 mg | 78% | |
| Total Carbohydrate | 52.5 g | 19% | |
| Dietary Fiber | 9.1 g | 33% | |
| Total Sugars | 7.5 g | ||
| Protein | 15.5 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 82 mg | 6% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1211 mg | 26% | |
*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.
