Equipment
Ingredients
Aromatics & Base
- 30 ml olive oil
- 1 yellow onion, finely diced
- 3 garlic, minced
- 30 g tomato paste
Spices
- 5 g sweet paprika
- 5 g dried mint
Legumes, Grains & Liquids
- 150 g red lentils, rinsed well
- 50 g fine bulgur wheat, rinsed well
- 1200 ml vegetable stock, hot
Seasoning & Garnish
- g fine sea salt
- 2 g black pepper, freshly ground
- 1 fresh lemon, cut into wedges
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 297 kcal
- Protein
- 14 g
- Carbohydrates
- 47 g
- Fat
- 9 g
- Fiber
- 8 g
- Sugar
- 4 g
- Sodium
- 1411 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 6 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 678 mg
- Calcium
- 87 mg
- Iron
- 5.1 mg
- Magnesium
- 59 mg
- Phosphorus
- 179 mg
- Zinc
- 1.7 mg
- Vitamin A
- 44 mcg
- Vitamin C
- 26 mg
- Vitamin E
- 1.7 mg
- Vitamin K
- 9 mcg
- Vitamin B6
- 0.4 mg
- Thiamin
- 0.41 mg
- Riboflavin
- 0.15 mg
- Niacin
- 1.9 mg
- Folate
- 201 mcg
- Water
- 72 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Finely dice the yellow onion and mince the garlic cloves using a chef's knife and cutting board.
Heat the olive oil in a large heavy-bottomed pot over medium heat. Add the diced onion and cook, stirring occasionally, until softened and translucent.
Add the minced garlic, tomato paste, sweet paprika, and dried mint to the pot. Stir continuously to coat the onions and cook until the tomato paste darkens and the spices become highly aromatic.
Stir in the thoroughly rinsed red lentils, fine bulgur, and hot vegetable stock. Increase the heat to medium-high and bring the mixture to a rapid boil.
Reduce the heat to low, cover the pot with a tight-fitting lid, and simmer gently. Stir occasionally, paying attention to the bottom of the pot, until the bulgur and lentils are completely tender and have begun to break down, thickening the soup.
Remove the pot from the heat. Season the soup with fine sea salt and freshly ground black pepper to taste. Ladle into warm bowls and serve immediately with fresh lemon wedges on the side for squeezing over the top.
Chef's Notes
- Blooming the dried mint and paprika in oil alongside the tomato paste before adding the liquid releases fat-soluble flavor compounds, creating a much deeper, more complex flavor profile than if added at the end.
- Fine bulgur cooks quickly and yields a smoother soup, but coarse bulgur can be substituted if you prefer a chewier, more distinct texture. Increase the simmering time by 10 to 15 minutes if using coarse bulgur.
- Always rinse red lentils in cold water until the water runs clear. This removes excess surface starch, which prevents the soup from taking on an unpleasantly gummy texture.
- A generous squeeze of fresh lemon juice right before eating is not optional; the sharp acidity is essential to cut through the earthy density of the legumes and brighten the toasted spices.
Storage
Refrigerator: 4 days — Thickens significantly as it cools. Add a splash of water or vegetable stock when reheating.
Freezer: 3 months — Freeze in airtight containers. The texture of the bulgur may soften slightly upon thawing.
Reheating: Warm on the stovetop over medium-low heat, stirring frequently and adding water gradually until the desired consistency is reached.
Troubleshooting
Soup has turned into a thick, stiff porridge
Cause: The lentils and bulgur absorbed all available liquid, or too much heat caused excess evaporation during the simmer
Fix: Stir in additional hot vegetable stock or boiling water 50ml at a time until the desired soup consistency is restored
Prevention: Measure grains accurately, maintain a very low simmer, and keep the lid tightly secured while cooking
Legumes are stuck to the bottom of the pot and burned
Cause: Heat was too high or the soup was not stirred frequently enough during the simmering phase
Fix: Do not scrape the bottom of the pot. Carefully pour the unburnt top portion of the soup into a clean pot and continue cooking. Discard the burnt layer.
Prevention: Ensure the heat is set to the lowest setting once simmering begins and stir thoroughly every 5-10 minutes, scraping the bottom
Cultural Context
While closely related to the famous Turkish Ezogelin soup, variations of red lentil and bulgur soups infused with paprika and mint are cherished across the Balkans and Eastern Europe. This dish reflects the historical culinary crossroads of the Ottoman Empire and Eastern European agrarian traditions, relying on robust pantry staples to create a deeply nourishing and economical meal that sustains through cold winters.
