Turkish Red Lentil and Rice Soup

IMG_0335 lentils

Did you know that lentils are edible seeds from the legume family? They are well known for their lens shape and sold with or without their outer husks intact.Though they are  a common food staple in Asian and North African cuisines, the greatest production of lentils nowadays is in Canada.

For the most part, lentils have a number of health benefits. They are low in calories, rich in iron and folate and serve as an excellent source of protein. They  also pack health-promoting polyphenols and may reduce several heart disease risk factors and type 2 diabetes.

Lentils are often categorized by their color, which can range from yellow and red to green, brown or black. Red lentils are  are split and cook quickly. They’re great for making dal and soups and have a somewhat sweet and nutty flavor.  And the best part about lentils is that they are easy to cook and do not require pre soaking prior to cooking, making them perfect for soups and stews.

And with that being said, Turkish Red Lentil and Rice Soup fits the bill for healthy eating on a budget, especially during the COVID-19 Pandemic.

 

This simple, yet robust soup is rich with spices and tomato. It gets a pleasantly thick body from white rice and  red lentils, which soften and break down during cooking. The Aleppo pepper is a wonderful addition, lending a gentle heat. If you can’t find it, order online or substitute with an additional teaspoon of paprika and ½ teaspoon red pepper flakes. 

 

Serves 4

Ingredients:

For the Soup:
3 tablespoons olive oil
1 medium yellow onion cut into ½-inch dice (about 1 cup)
1 medium garlic clove, finely grated
1 tablespoon tomato paste
1 tablespoon sweet paprika
1/2 teaspoon ground cumin
1 cup red lentils
2 tablespoons long-grain white rice
3 cups water
2 cups vegetable broth
Kosher salt, to taste
For the Aleppo pepper oil:
3 tablespoons extra-virgin olive oil
2 teaspoons Aleppo pepper
For Serving:
Chopped fresh mint leaves or basil leaves
Lemon wedges 

In a large saucepan over medium, melt the butter. Once it has stopped foaming, add the onion then sauté until softened and translucent, about 5 minutes. Add the garlic and cook until fragrant, 30 seconds. Add the tomato paste, paprika and cumin, then sauté for 1 minute.
Add the lentils, rice, water, vegetable broth and 2 teaspoons salt, then bring to a boil. Adjust heat to maintain a lively simmer, cover and cook until the lentils and rice are tender and broken down, about 30 minutes. Taste and adjust salt.
Meanwhile, in a small skillet over medium, heat the olive oil, swirling to coat the pan. Add the Aleppo pepper and cook until a few bubbles appear and the oil is bright red. Remove from heat and set aside. Serve the soup with Aleppo pepper oil drizzled over each serving.
Serve with mint or basil and lemon wedges.