Lentil and Noodle Soup

By swapping traditional white flour noodles with high-fiber whole wheat noodles, we lowered the glycemic index while keeping the comforting, authentic taste of this Anatolian classic.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 cup dry green lentils · 527 kcal in the whole recipe
• 1 cup whole wheat noodles · 354 kcal in the whole recipe
• 1 medium onion, finely chopped · 40 kcal in the whole recipe
• 2 tablespoons olive oil · 180 kcal in the whole recipe
• 1 tablespoon tomato paste · 21 kcal in the whole recipe
• 1 teaspoon pepper paste · 10 kcal in the whole recipe
• 6 cups hot water
• 1 tablespoon dried mint · 2 kcal in the whole recipe
• 1 teaspoon salt
• 1 teaspoon red pepper flakes · 6 kcal in the whole recipe

Method

1. Boil the green lentils in a pot with plenty of water for 10 minutes to remove their dark juice, then drain.

   

2. In a deep pot, heat the olive oil and sauté the chopped onions until they soften and turn translucent.

   

3. Add the tomato and pepper pastes to the onions and sauté for 2 minutes until fragrant.

   

4. Pour in the hot water and add the drained lentils. Bring to a boil, then cover and simmer on medium-low heat for 15 minutes.

   

5. Add the whole wheat noodles, salt, and red pepper flakes. Cook for about 10 more minutes until the noodles are tender.

   

6. Stir in the dried mint, turn off the heat, and let the soup rest with the lid closed for 5 to 10 minutes before serving.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.