Persian Lentil Soup, or Adas Polow, is a beloved dish in Persian cuisine. This hearty, nutritious soup has become a comfort food across the Middle East, offering a rich combination of lentils, vegetables, spices, and herbs. Whether you’re enjoying it as a stand-alone dish or pairing it with other items, Persian Lentil Soup is sure to warm you up and provide the sustenance you need for the day.
At its core, this soup is simple yet packed with flavor. The seven-spice blend, along with the tang of sumac, creates an unforgettable depth of taste. The main ingredients—lentils, onions, garlic, and tomatoes—bring together heartiness, freshness, and warmth in every spoonful.
The beauty of Persian Lentil Soup lies in its versatility: you can make it vegan, vegetarian, or even non-vegetarian by adding meats like chicken or lamb, although the vegetarian version is the most traditional. As we explore the ingredients, preparation methods, and health benefits of this delightful dish, we’ll also introduce other recipes that pair well with it, such as the Healthy Oats and Sprouts Salad, making this an all-around nourishing meal for any occasion.
What is Persian Lentil Soup?
Persian Lentil Soup, or Adas Polow, is a rich, flavorful soup that is a staple in Iranian households. Its base ingredients of lentils, onions, tomatoes, and garlic are simmered together with a variety of spices, resulting in a warm, hearty, and nutritious meal. The soup can vary slightly depending on the region, but the key elements remain consistent: lentils, onions, and spices.
The key to Persian Lentil Soup’s distinct flavor is its combination of spices, particularly the seven-spice blend. This blend typically includes cumin, paprika, cinnamon, cardamom, and a few other aromatics that elevate the dish. Another important addition is sumac, a tangy, lemony spice that brightens up the rich flavors of the soup.
Whether enjoyed alone or alongside other Persian dishes, Persian Lentil Soup is a satisfying and nourishing meal. It is commonly served with flatbread or rice and can even be paired with a yogurt-based drink like doogh.
If you’re in the mood to explore more Middle Eastern dishes, sumac is also used in many other flavorful recipes. For example, you could try making a side of Egg Sambal Shakshuka, which incorporates sumac for an extra layer of tang.
Key Ingredients in Persian Lentil Soup
Lentils
At the heart of Persian Lentil Soup is the humble lentil. Rich in protein and fiber, lentils are an excellent choice for those seeking plant-based meals or looking to add a nutritious option to their diet. Lentils also cook relatively quickly compared to other legumes, making them a convenient and hearty ingredient for soups and stews.
Green or brown lentils are the best choice for this soup because they hold their shape well during cooking. Red lentils, while faster to cook and often used in other Middle Eastern dishes, tend to break down too much and become mushy, which isn’t ideal for this soup’s texture.
Lentils are incredibly versatile and serve as the base for many dishes, making them a pantry staple. If you enjoy exploring other hearty lentil dishes, consider adding lentil curry or lentil salad to your recipe rotation.
Spices
One of the most exciting aspects of Persian Lentil Soup is the seven-spice blend. This combination of aromatic spices gives the soup its deep, layered flavor. While the exact proportions can vary, here are the main spices included:
- Cumin: Warm, earthy, and slightly nutty, cumin is essential in many Middle Eastern and Persian dishes. It enhances the savory flavors of the soup.
- Paprika: Adds a smoky flavor to the dish, along with a touch of heat.
- Cardamom: A sweet and fragrant spice, cardamom gives the soup a subtle warmth and complexity.
- Cinnamon: Often used in Persian cuisine, cinnamon provides a hint of sweetness to balance the savory elements.
- Turmeric: Known for its bright yellow color and earthy flavor, turmeric adds depth and earthiness.
- Coriander: Offers a citrusy and slightly floral note.
- Cloves: These aromatic buds give the soup a warm, slightly spicy kick.
Another key spice in Persian Lentil Soup is sumac, a tangy, red berry often used in Persian cooking to add a tart, lemony flavor. This helps balance the richness of the lentils and spices, giving the soup a refreshing and bright finish.
If you’re new to sumac, try experimenting with it in other dishes like salads or grilled meats. It’s a fantastic way to introduce a zingy flavor to your meals.
How to Prepare Persian Lentil Soup
Making Persian Lentil Soup is easy and straightforward, yet the result is an incredibly flavorful dish. Here’s a detailed step-by-step guide to help you make the perfect bowl of soup:
Ingredients:
- 1 cup of green or brown lentils
- 1 medium onion, chopped
- 2 cloves of garlic, minced
- 2 medium tomatoes, diced (or 1 cup of crushed tomatoes)
- 4 cups of vegetable or chicken broth
- 1 tsp cumin
- 1 tsp paprika
- 1/2 tsp cinnamon
- 1/2 tsp cardamom
- 1/2 tsp turmeric
- 1/2 tsp coriander
- 2 cloves
- 1 tbsp sumac (optional)
- Salt and pepper to taste
- Olive oil for sautéing
- Fresh herbs (parsley or cilantro) for garnish
Directions:
- Sauté the Onions and Garlic: Start by heating some olive oil in a large pot over medium heat. Add the chopped onions and sauté until they are soft and golden brown, about 5 minutes. Add the minced garlic and sauté for an additional minute until fragrant.
- Add the Tomatoes and Spices: Add the diced tomatoes (or crushed tomatoes) to the pot along with all the spices: cumin, paprika, cinnamon, cardamom, turmeric, coriander, and cloves. Stir everything together and cook for about 2-3 minutes until the tomatoes begin to break down and the spices become aromatic.
- Cook the Lentils: Add the lentils and broth to the pot, stirring everything to combine. Bring the soup to a boil, then reduce the heat and let it simmer uncovered for 30-40 minutes, or until the lentils are tender.
- Adjust the Seasoning: Taste the soup and add salt, pepper, and more sumac (if desired) to adjust the seasoning. If the soup is too thick, add more broth or water until you reach your desired consistency.
- Serve: Ladle the soup into bowls and garnish with fresh herbs like parsley or cilantro. For an extra touch, drizzle a little olive oil on top before serving.
Health Benefits of Persian Lentil Soup
Not only is Persian Lentil Soup delicious, but it is also packed with nutrients that support a healthy lifestyle. Let’s break down the key health benefits of this hearty soup:
High in Protein and Fiber
Lentils are an excellent source of plant-based protein, which is especially beneficial for those following vegetarian or vegan diets. They also contain a significant amount of dietary fiber, which helps improve digestion, regulate blood sugar levels, and lower cholesterol.
Rich in Essential Nutrients
Persian Lentil Soup is a great way to get your daily dose of essential vitamins and minerals. The soup is packed with folate, iron, magnesium, and potassium, all of which are vital for overall health.
Supports Heart Health
The combination of lentils, spices, and herbs in this soup provides a heart-healthy meal. The fiber in lentils helps reduce cholesterol levels, while the anti-inflammatory properties of turmeric and cumin can help lower the risk of heart disease.
If you want to complement your Persian Lentil Soup with another healthy dish, consider serving it alongside a Sprouts Salad, which offers additional fiber and antioxidants to support your health.
FAQs About Persian Lentil Soup
How long does Persian Lentil Soup last in the fridge?
You can store Persian Lentil Soup in an airtight container for 4-5 days in the refrigerator. Reheat it gently over the stove or in the microwave.
Can I freeze Persian Lentil Soup?
Yes! Persian Lentil Soup freezes well. Store it in an airtight container or freezer-safe bag for up to 3 months. Thaw it overnight in the refrigerator before reheating.
Can I make this soup spicy?
Yes, if you enjoy a bit of heat, you can easily add some chopped green chilies or a pinch of cayenne pepper to the soup. Adjust the spice level to your taste preference.
Conclusion
Persian Lentil Soup is a rich, hearty, and flavorful dish that’s perfect for any occasion. With its combination of lentils, spices, and tomatoes, it provides a comforting and nutritious meal that is both filling and packed with health benefits. Whether you’re preparing it for a family dinner or enjoying it as a quick lunch, this soup is sure to be a hit.
For a complete meal, pair the soup with a side of Healthy Oats or a light and fresh Sprouts Salad. These sides will enhance the soup’s nutritional profile while adding variety to your meal.
As you prepare this delicious soup, remember that Persian cuisine is full of depth, flavor, and history. Every dish, including Persian Lentil Soup, tells a story of tradition, culture, and flavor. Enjoy this rich culinary experience and share it with your loved ones.
Happy cooking!