Plant-Based Turkish Red Lentil Soup
Plant-Based Turkish Red Lentil Soup is hearty and aromatic, with warm cumin, thyme, and bay infusing tender red lentils in a tomato-rich broth. Partially blended, it balances creamy body with a rustic texture, then finishes bright with parsley and a squeeze of lemon. Serve it for a cozy weeknight dinner or as a satisfying starter for guests.
- Prep15 mins
- Cook40 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Plant-Based Turkish Red Lentil Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 60 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 28 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 94 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 51
- Heart Health
- 62
- Metabolic
- 56
- Digestive
- 37
- Inflammatory
- 38
- Performance
- 57
- General Wellness
- 1
Warm olive oil in a heavy saucepan over medium heat. Add onions and 1 teaspoon salt; cook, stirring occasionally, until softened, about 8 minutes. Add thyme sprigs, garlic, cumin, and bay leaves; cook, stirring, for 1 more minute.
- 2
Add vegetable broth, tomatoes, red lentils, tomato paste, oregano, the remaining salt, and pepper to the saucepan. Cover partially and simmer, stirring occasionally, until the lentils are very soft and breaking down, 30 to 45 minutes.
- 3
Discard the thyme sprigs and bay leaves. Let the soup cool briefly, about 10 minutes. Transfer 4 cups of the soup to a blender and blend until smooth. Return it to the saucepan. Stir in water. Ladle the soup into bowls and garnish with chopped parsley and a squeeze of lemon juice.
- Calories 330.05 kcal Moderate 17%
- Protein 10.73 g Good Source 21%
- Carbohydrate 58.94 g 21%
- Total Fat 5.85 g Moderate 8%
- Saturated Fat 1.13 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.41 mg Low Source 1%
- Sodium 793.06 mg High 34%
- Dietary Fiber 13.89 g Good Source 50%
- Total Sugars 9.87 g --
- Added Sugars 3.33 g Moderate 7%
- Calcium 244.03 mg Moderate 19%
- Iron 5.31 mg Good Source 30%
- Potassium 766.03 mg Moderate 16%
- Vitamin A 246.01 mcg Good Source 27%
- Vitamin C 54.92 mg Good Source 61%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Plant Based Turkish Red Lentil Soup is made with 16 ingredients and serves 8. It takes about 55 mins and is rated easy. Key ingredients include Black Pepper, Crushed Tomatoes, Diced Yellow Onion, and Dried Bay Leaves. Each serving provides about 330.05 kcal, and is a good source of protein.
Recipe Questions
- What is Plant-Based Turkish Red Lentil Soup made of?
- The main ingredients are Black Pepper, Crushed Tomatoes, Diced Yellow Onion, Dried Bay Leaves, Dried Oregano. The full list of 16 is above.
- How long does it take to make Plant-Based Turkish Red Lentil Soup?
- About 55 mins in total: 15 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 330.05 kcal. The full nutrition breakdown is above.
- Is Plant-Based Turkish Red Lentil Soup easy to make?
- This recipe is rated easy, with 16 ingredients and 3 steps.
- Is Plant-Based Turkish Red Lentil Soup healthy?
- Plant-Based Turkish Red Lentil Soup has an easyChef Pro health score of 57/100. Per serving, it provides 330.05 calories and 10.73 g of protein, or 21% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 793.06 mg (34% of the Daily Value), saturated fat at 1.13 g (6% of the Daily Value) and added sugars at 3.33 g (7% of the Daily Value). It contains Citrus, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required