Turkish Red Lentil Soup

Red Lentils (available at Trader Joes and most supermarkets) look orange when raw, cook up quickly, and make a delicious soup that is full of flavor.

I was first introduced to this unique red lentil many years ago by my (then new to America) mother-in-law who made these lentils which she called "aatz". She made them quite frequently to feed her family of seven on a very tight budget. Her mother ( photo below) had ten children to feed.

 I call "aatz"  the never ending soup because the longer it sits, the thicker it becomes and we always need to add more broth or water to the leftover soup. When we heat it up the next day it stretches and stretches ! 

I am delighted with many of my mother in laws ethnic recipes because they are naturally gluten free and vegan!

My Husband's Grandfather with a Fez on his head in the early 1900's 

Grandmother from Italy raised 10 kids 

Last summer I made a kohlrabi and red lentil soup that was also delicious, but had entirely different ingredients than this Turkish soup. If you get kohlrabi from your CSA this summer- try the kohlrabi and red lentil soup ( pin it) 

Years ago, I could only find these bags of dried red lentils in Middle Eastern or Indian grocery stores. However, today I see them in the most health food stores and supermarkets.. 

What I didn't know was that lentils are full of health protecting antioxidants. 

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Why are antioxidants  important? 

"Antioxidants protect the body from damage caused by harmful molecules called free radicals. Many experts believe this damage is a factor in the development of blood vessel disease (atherosclerosis), cancer, and other conditions." - Web MD

Antioxidants are only found in plant based foods - like fruit, vegetables, spices. herbs and beans
Lentils are high in antioxidants. 

Remember, not only are we looking for food that tastes good, we are looking for food that fuels our energy, protect us from disease, and provides substantial fiber for stabilizing blood sugar and easy elimination.

Eat as many different colored fruit ,vegetables and spices as you can. Each color has a unique role is providing protection to our cells. 

Yellow and orange fruits and vegetables contain carotanoids which protect eye health, 

This soup contains lots of 
antioxidants, fiber & vitamins and minerals

red lentils- protein, fiber, antioxidants, high levels of folate, vitamins, minerals

carrots- high in betacarotene and carotenoid ( antioxidant) which the body converts to Vit A

garlic-powerful antioxidant that has antibacterial, antifungal, anti-parasitic and antiviral properties

cumin- high in antioxidants

turmeric - helps with inflammation 

tomato paste - loaded with lycopene ( purchase organic in cans not lined with BPA) which may be protective for the prostate

10 minutes prep/25 minutes to cook

This naturally gluten free soup takes only 10 minutes to prep and twenty five minutes to cook.  It's so fast and easy, you can start it when you get home from work and enjoy a hot nourishing bowl of homemade soup by the time you change your clothes and set the table!

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Author: Judee Algazi @glutenfree A-Z Blog
Prep Time: 10 minutes
Cook Time: 25-30 minutes
Serves: 6 

Ingredients: 
1 and 1/2 cups of uncooked red lentils, picked over and washed well
5 cup boiling water 
3 cups of vegetable broth
1 cup of sliced carrots
4 cloves of garlic
1/2 cup of organic tomato paste or 2 cups tomatoes chopped that have been sauteed in olive oil with 1/4 teaspoon cumin, fresh garlic, and 1/4 teaspoon turmeric
1/2 teaspoon turmeric
1/4 teaspoon or more to taste of cayenne pepper
1/2 teaspoon of cumin + 1/2 teaspoon of cumin
fresh lemon juice

Directions

Place uncooked red lentils in a 8 quart sauce or soup pan. Add the boiling water, sliced carrots, garlic, tomato paste turmeric and stir well. Cook on medium heat for about 15 minutes until lentils begin to soften. Add the 3 cups of flavorful heated vegetable broth, cayenne pepper and 1/2 t of cumin , stir well and continue cook for another 10 minutes covered. When lentils and carrots are soft, it's ready to serve. Taste and add additional cumin if desired. We like to squeeze some fresh lemon juice into each bowl before serving.

My Notes: 

1. When the soup is done,  top with a tablespoon or more of Basmati Rice, quinoa, or GF noodles if desired or it can be enjoyed just the way it is.

2.  This soup thickens the longer it sits, add some broth before reheating leftovers.

3. ****If you use fresh tomatoes instead of the tomato paste, sautee your tomatoes, garlic, turmeric, and cumin in a little olive oil or ghee and then add  your red lentils and follow directions. 

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