Mercimek Çorbası, a beloved Turkish dish, is a creamy red lentil soup infused with flavors of mint, paprika, and a tangy hint of lemon. This comforting soup has deep roots in Turkish cuisine, dating back centuries. Red lentils, a staple ingredient, are simmered to perfection and blended with aromatic spices, creating a harmonious blend of flavors. Traditionally served as a starter or a main course, Mercimek Çorbası reflects the rich culinary heritage of Turkey and continues to be a cherished dish enjoyed by many.

Ingredients:

- 1 cup red lentils

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 medium potato, diced

- 4 cups vegetable or chicken broth

- 1 teaspoon paprika

- 1/2 teaspoon ground cumin

- Salt and pepper to taste

- 2 tablespoons olive oil

- Fresh mint leaves for garnish

- Lemon wedges for serving

Method:

1. Rinse the red lentils under cold water until the water runs clear. Set aside.

2. In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until translucent, about 5 minutes.

3. Add the diced potato, rinsed red lentils, paprika, ground cumin, salt, and pepper to the pot. Stir well to combine.

4. Pour in the vegetable or chicken broth and bring the mixture to a boil. Once boiling, reduce the heat to low and let the soup simmer, partially covered, for about 20-25 minutes or until the lentils and potatoes are tender.

5. Once the soup is cooked through, use an immersion blender or transfer the soup to a blender to puree until smooth and creamy.

6. Taste and adjust seasoning if needed. If the soup is too thick, you can add more broth or water to reach your desired consistency.

7. Serve hot, garnished with fresh mint leaves and a squeeze of lemon juice. Enjoy your delicious Mercimek Çorbası!

Nutrition Value:

1. Red Lentils (1 cup cooked):

  - Calories: 230 kcal

  - Carbohydrates: 40g

  - Protein: 18g

  - Fat: 1g

  - Sodium: 5mg

  - Cholesterol: 0mg

  - Vitamins: Rich in folate, thiamine, and vitamin B6

  - Minerals: High in iron, phosphorus, and manganese

  - Nutritional Benefits: Red lentils are an excellent source of plant-based protein and fiber. They are also low in fat and calories while being rich in essential vitamins and minerals, making them a nutritious addition to any diet.

2. Onion (1 medium):

  - Calories: 44 kcal

  - Carbohydrates: 10g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 4mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C and vitamin B6

  - Minerals: Contains potassium and folate

  - Nutritional Benefits: Onions are low in calories and fat but high in antioxidants and various vitamins and minerals. They also add flavor and aroma to dishes without adding many calories.

3. Garlic (2 cloves):

  - Calories: 8 kcal

  - Carbohydrates: 2g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Rich in vitamin C and vitamin B6

  - Minerals: Contains manganese and selenium

  - Nutritional Benefits: Garlic is known for its immune-boosting properties and is also believed to have heart health benefits. It adds a pungent flavor to dishes and contains various vitamins and minerals.

4. Potato (1 medium):

  - Calories: 164 kcal

  - Carbohydrates: 37g

  - Protein: 4g

  - Fat: 0g

  - Sodium: 13mg

  - Cholesterol: 0mg

  - Vitamins: High in vitamin C, vitamin B6, and potassium

  - Minerals: Contains iron and magnesium

  - Nutritional Benefits: Potatoes are a good source of carbohydrates and provide energy. They are also rich in vitamins and minerals, particularly vitamin C and potassium, which are essential for overall health and immune function.

5. Vegetable or Chicken Broth (4 cups):

  - Nutritional content varies depending on the brand and type of broth used. Generally:

  - Calories: Approximately 20-30 kcal per cup

  - Carbohydrates: Approximately 4-6g per cup

  - Protein: Approximately 1-2g per cup

  - Fat: Approximately 0g per cup

  - Sodium: Approximately 800-1000mg per cup

  - Cholesterol: Varies depending on the type of broth (chicken broth may contain cholesterol)

  - Nutritional Benefits: Broth adds flavor and moisture to dishes without significant calories. It also provides electrolytes and may contain nutrients extracted from the vegetables or meat used to make it.

6. Paprika (1 teaspoon):

  - Calories: 6 kcal

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin A, vitamin E, and vitamin K

  - Minerals: Contains potassium and magnesium

  - Nutritional Benefits: Paprika is rich in antioxidants, particularly vitamin A and carotenoids, which have various health benefits, including supporting eye health and reducing inflammation.

7. Ground Cumin (1/2 teaspoon):

  - Calories: 4 kcal

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 1mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamin C and vitamin E

  - Minerals: Rich in iron and manganese

  - Nutritional Benefits: Cumin is known for its distinct flavor and aroma and is also believed to aid digestion and have anti-inflammatory properties. It contains various vitamins and minerals essential for overall health.

8. Salt and Pepper:

  - Salt should be used in moderation to avoid excess sodium intake, which can increase the risk of high blood pressure and heart disease. Pepper adds flavor without significant nutritional value.

9. Olive Oil (2 tablespoons):

  - Calories: 238 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 27g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Rich in vitamin E and vitamin K

  - Minerals: Contains small amounts of iron and calcium

  - Nutritional Benefits: Olive oil is a healthy source of monounsaturated fats, which are beneficial for heart health. It also contains antioxidants and anti-inflammatory compounds.

10. Fresh Mint Leaves:

  - Nutritional information for fresh mint leaves is minimal as they are typically used in small quantities as a garnish. However, mint leaves are known for their refreshing flavor and aroma and may have some antioxidant properties.

11. Lemon Wedges:

  - Nutritional information for lemon wedges is minimal as they are primarily used for flavoring. Lemons are a good source of vitamin C and may have some antioxidant and immune-boosting properties.

Overall, this recipe provides a balance of carbohydrates, protein, and healthy fats, along with essential vitamins and minerals from the various ingredients used. It is relatively low in calories and can be a nutritious addition to a balanced diet when prepared with minimal added salt and oil.