Turkish Red Lentil Soup - Easy, Healthy, and Antioxidant Rich

Turkish Red Lentil Soup (Mercimek Çorbası) – Easy, Healthy & Antioxidant-Rich

When it comes to red lentil soup recipes, there are as many versions as there are cultures and cooks. This Turkish red lentil soup, also known as Mercimek Çorbası, came to me through generations of family. My mother-in-law learned it from an aunt, who had Turkish roots despite being born and raised in Egypt.

It’s no surprise—during the centuries-long Ottoman Empire, Turkey’s culinary influence spread widely across the Middle East and Mediterranean, leaving behind delicious traces of Turkish-inspired dishes in Egyptian, Lebanese, and Greek kitchens alike.

I was first introduced to red lentils many years ago by my (then new to America) mother-in-law, who often made lentil soups to feed her family of seven on a very tight budget. Her mother (photo below) raised ten children and frequently used high protein red lentils as a soup base in Egypt.

I like to call red lentil soups “never-ending soups,” because the longer they sit, the thicker they become. Every time we reheat the leftovers, we simply add more broth or water—stretching the soup and keeping it going for days.

Red lentils are a cook’s dream ingredient. They look orange when raw, cook up quickly into a warm golden color, and create a creamy, comforting soup packed with protein, iron, and flavor.

What I love most about my mother-in-law’s recipes is their simplicity and wholesomeness. Many of her dishes are naturally gluten-free, vegan, and full of flavor, proof that traditional home cooking can be both nourishing and satisfying. Her mother, of Italian heritage, married into a Jewish family from Egypt, blending Mediterranean and Middle Eastern food traditions beautifully.

No highly processed foods in their diet and my in-laws were healthy till almost the end and lived well into their 90's!

Years ago, I could only find bags of dried red lentils in Indian or Middle Eastern grocery stores. Today, they’re widely available in most supermarkets and health food stores.

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

Maternal grandmother from Italy who married and moved to Egypt to birth and raise 10 kids including my mother-in-law !!

Why This Soup Is So Good for You

What I didn’t realize at first was that lentils are loaded with antioxidants—powerful compounds that protect your body from free radicals. According to WebMD, free radicals can contribute to heart disease, cancer, and other chronic illnesses.

Antioxidants are found only in plant-based foods like fruits, vegetables, herbs, and legumes—making red lentils one of the most antioxidant-rich ingredients you can enjoy.

When we choose foods like this Turkish red lentil soup, we’re not just eating for taste; we’re eating to fuel our bodies, support digestion, balance blood sugar, and protect long-term health.

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Eat the Rainbow: Key Ingredients and Their Benefits

Each plant food brings its own color and protective nutrients:

• Red lentils: Packed with protein, fiber, antioxidants, folate, and minerals.

• Carrots: High in beta-carotene, which converts to vitamin A for healthy eyes and skin.

• Garlic: A powerful antioxidant with antibacterial and antiviral properties.

• Cumin: Adds depth and is naturally rich in antioxidants.

• Turmeric: Known for its anti-inflammatory and immune-supporting effects.

• Tomato paste: Loaded with lycopene, a plant compound that may help protect against certain cancers (choose BPA-free, organic canned tomato paste).

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Quick, Easy, and Comforting

This naturally gluten-free soup takes only 10 minutes to prep and about 25 minutes to cook. It’s the perfect weeknight meal—hearty, wholesome, and ready before you’ve even finished setting the table.

Enjoy it with a squeeze of lemon, a sprinkle of fresh herbs, and a slice of warm bread for a taste of Turkish comfort food that’s stood the test of time.

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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 thin or chopped carrots
4 cloves of garlic, pressed or chopped fine
1/2 cup of organic tomato paste( or 2 cups chopped tomatoes  that have been sautéed 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
Freshly squeezed lemon or lime 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 teaspoon 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 or lime 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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