Persian Lentil Soup

The Persian Lentil Soup, also known as Adasi, is a traditional dish rooted in simplicity and nourishment. With tender lentils, aromatic spices, and comforting root vegetables, this dish delivers both taste and heartwarming goodness in every spoonful. Whether you’re vegan or simply craving a meatless meal, this soup satisfies all appetites with its rich flavors and hearty texture. Ideal for cooler days or anytime you want a quick and healthy comfort dish, Adasi brings the warmth of Persian home cooking right to your table. It’s also incredibly versatile—easily adapted with seasonal vegetables or spices based on what’s in your pantry. Pair it with fresh bread or enjoy on its own. Either way, it’s a hug in a bowl.

Full recipe

Ingredients:

• 1 cup green lentils, rinsed

• 1 tablespoon olive oil

• 1 medium onion, finely chopped

• 2 cloves garlic, minced

• 1 medium potato, diced

• 1 medium carrot, diced

• 1 teaspoon turmeric

• 1 teaspoon ground cumin

• 1/2 teaspoon ground black pepper

• 4 cups vegetable broth or water

• Salt to taste

• Juice of 1/2 lemon

• Fresh parsley or cilantro, chopped (for garnish)

Directions:

1. Heat olive oil in a large pot over medium heat.

2. Add chopped onions and sauté until soft and golden, about 5 minutes.

3. Stir in garlic, turmeric, cumin, and black pepper; cook for another minute until fragrant.

4. Add lentils, diced potato, and carrot. Stir to coat with the spices.

5. Pour in vegetable broth or water. Bring to a boil, then reduce heat to a simmer.

6. Cover and cook for 30-35 minutes, or until the lentils and vegetables are tender.

7. Season with salt and stir in lemon juice.

8. Serve hot, garnished with chopped parsley or cilantro.

Prep Time: 10 minutes | Cooking Time: 35 minutes | Total Time: 45 minutes
Kcal: 220 kcal | Servings: 4 servings

A Taste of Tradition: The Origins of Persian Lentil Soup (Adasi)

Adasi is more than just a bowl of lentil soup—it’s a culinary symbol of Persian heritage. Rooted in Iranian home cooking, this beloved dish is often served for breakfast, lunch, or a light dinner. In Iran, it’s especially popular in colder months as a hearty and wholesome comfort food, often paired with warm flatbread, pickled vegetables, or a drizzle of olive oil.

The name “Adasi” comes from the Persian word adas, meaning lentil. Over generations, this simple yet nutritious dish has been a go-to staple for families, thanks to its affordability, accessibility, and versatility. Though every household might have its slight variation—some include tomatoes, others add mint or kashk (fermented whey)—the heart of the dish remains the same: a warm, earthy, and spiced lentil stew that soothes the soul.

Why This Recipe is the Best

This particular Adasi recipe shines for its balance of flavor, simplicity, and nutritional benefits. It uses ingredients that are widely available and inexpensive while still delivering a rich, satisfying experience. The addition of turmeric and cumin gives it a golden hue and a deep aroma that fills the kitchen, while the lemon juice at the end brightens the dish with a burst of freshness.

What truly makes this version special is its subtle layering of textures—the softness of cooked lentils, the gentle bite of carrots and potatoes, and the finishing touch of herbs. It’s a one-pot recipe that’s both beginner-friendly and deeply satisfying, making it perfect for weeknights, meal prep, or serving guests.

Health Benefits of Lentil Soup

Persian Lentil Soup isn’t just delicious—it’s packed with nutrients that support a healthy lifestyle. Lentils are a plant-based powerhouse, rich in fiber, protein, and essential minerals such as iron, potassium, and magnesium. Just one bowl can keep you full for hours while stabilizing blood sugar levels and supporting digestion.

This soup is also:

• Naturally vegan and gluten-free, making it accessible to most dietary needs.
• Low in fat but high in protein—perfect for muscle repair and energy.
• Anti-inflammatory, thanks to turmeric, garlic, and onions.
• Heart-healthy, as it contains no cholesterol and helps manage blood pressure.

It’s a brilliant choice for anyone looking to eat cleaner without sacrificing flavor or comfort.

Cooking Tips for Perfect Adasi Every Time

To elevate your Adasi to the next level, keep these cooking tips in mind:

• Use green or brown lentils: These varieties hold their shape well during cooking and have a nutty, earthy flavor that complements the spices.
• Sauté the aromatics: Don’t rush the onion and garlic stage—cooking them until golden brings out natural sweetness that enhances the soup.
• Adjust consistency: Some prefer a thick stew-like Adasi, while others enjoy it soupier. Just add more broth or simmer longer to get the texture you like.
• Let it rest: Like many soups, Adasi tastes even better the next day after the flavors have had time to meld.
• Serve with flatbread: Try it with lavash, sangak, or even naan for an authentic experience.

Cultural and Emotional Significance

In Iranian culture, food is more than sustenance—it’s a medium for connection. Adasi is often one of the first dishes children learn to cook, a nourishing bowl made by grandmothers, and a breakfast served before long school days or chilly mornings. It evokes nostalgia, belonging, and warmth.

Unlike complex Persian dishes that require hours of simmering or layers of rice, Adasi is humble and forgiving. Yet in its simplicity lies its power. It represents everyday Persian life, offering comfort with every spoonful and a glimpse into a rich culinary tradition that prizes both flavor and function.

Ways to Customize This Recipe

Adasi is highly adaptable. Here are a few ways to put your own spin on the recipe without losing its essence:

• Add tomatoes: Stir in a tablespoon of tomato paste or chopped tomatoes for a deeper umami flavor.
• Include leafy greens: Spinach or kale can be stirred in during the last 5 minutes for extra nutrition.
• Spice it up: For heat lovers, a pinch of cayenne or a chopped chili adds a fiery twist.
• Make it creamy: Blend part of the soup for a thicker texture or add a swirl of plant-based yogurt.
• Top with kashk or sour cream: This is a traditional touch in many Persian homes and adds richness.

How to Store and Reheat

This soup stores beautifully and is a lifesaver for busy weekdays. Here’s how to make the most of your leftovers:

• Refrigerator: Store in an airtight container for up to 5 days. Reheat gently on the stove or in the microwave.
• Freezer: Cool completely, portion into containers, and freeze for up to 3 months. Defrost overnight in the fridge before reheating.

Because lentils absorb liquid over time, you may need to add a splash of water or broth when reheating to loosen the consistency.

Perfect Pairings for Persian Lentil Soup

Although Adasi is fantastic on its own, here are some ideas to round out your meal:

• Flatbreads: Warm lavash or pita makes the perfect dipping companion.
• Pickled vegetables (torshi): A traditional Persian side that adds acidity and crunch.
• Herbed salad (sabzi khordan): Fresh herbs, radishes, and scallions to brighten the palate.
• Plain yogurt or mast-o-khiar: A cucumber yogurt dip to cool the spices and offer contrast.

These sides elevate the dish into a full, satisfying Persian meal.

Why Add This Recipe to Your Weekly Rotation

If you’re building a go-to collection of healthy, simple, and flavorful recipes, Persian Lentil Soup deserves a spot. It checks all the boxes:

• Minimal prep and cleanup
• Ready in under an hour
• Affordable, pantry-staple ingredients
• Nourishing, satiating, and family-friendly
• Rich in tradition and cultural depth

It’s the kind of dish you’ll turn to again and again—whether you’re trying to eat better, save time, or simply enjoy more soul-satisfying meals.

Fun Facts About Lentils and Persian Cooking

• Lentils are one of the oldest cultivated crops, dating back to 8,000 BC in the Middle East.
• Persian cuisine is known for its delicate use of spices and balance of flavors—sweet, sour, salty, and bitter.
• Turmeric, featured in this soup, has been used in Persian medicine and cooking for centuries for its anti-inflammatory and digestive properties.
• In Iran, breakfast lentils are often eaten with flatbread, dates, and strong black tea.

Conclusion

Persian Lentil Soup (Adasi) is more than just a healthy option—it’s a celebration of simplicity, comfort, and cultural richness. It captures the heart of Persian home cooking and proves that even the most humble ingredients can create something deeply nourishing and incredibly delicious. Whether you’re a seasoned cook or just starting your kitchen journey, this dish is an invitation to explore Persian flavors in an approachable and rewarding way. Try it once, and you’ll understand why it’s been a staple for generations.