Persian Lentil Soup – Mother in law’s recipe

Lentil soup has been a breakfast tradition in the family, especially during winter. It is known to most Persians that it helps boost brain health and is a fiber-rich food that keeps you full for longer hours. Restaurants typically serve lentil soup in the morning alongside other breakfast food such as omelets and toast.

Cook Persian Lentil Soup with me!

Lentil soup in my husband’s family tradition

There were mornings in Tehran when I woke up to the smell of tomato-based lentil soup made by Maman, my husband’s mother. By the time I was up, my husband would put the flatbread on the toaster to eat together with Adasi (lentil soup in Persian), adding the burning toast smell to the kitchen air. No one with a functional sense of smell could ever resist this enticing aroma and warm kitchen during cold weather, even me, who doesn’t eat breakfast often.

My trips to my husband’s country are always filled with culinary experience in Maman’s kitchen. I, who grew up with homecooked food, could always catch the time in the kitchen, not only absorbing the smell of sautéed onion and garlic, but extracting pieces of wisdom from Maman who loves sharing her skills.

Why I’m sharing this healthy lentil soup recipe

Since lentil soup is one of my husband’s favorite childhood meals, his influence has shaped my liking for it. Plus, my journey to incorporate legumes and plant-based foods high in antioxidants and anti-inflammatory benefits has made me inherit the tradition of having this nutritious lentil soup in our house in the morning on some weekends.

And that leads me to share this recipe with you, hoping that you could benefit from this healthy family tradition in your own warm kitchen.

Why you will like this lentil soup

• I have been making this Persian lentil soup in my house for so many times. It is an authentic Persian recipe I learned from my mother-in-law with a slight healthy tweak. It is delicious and approved by my husband every time.

• Making this lentil soup requires only basic and simple preparation. Once you get everything set in the pot, you can continue doing your own thing while waiting for it to simmer to cook.

• It is cost-effective, as the ingredients needed to make this Persian lentil soup are mostly basic staples.

• This recipe is healthy as there is no refined oil, highly processed ingredients like chicken cubes, condiments and refined sugar.

• The recipe is vegan, so it helps to reduce your carbon footprint.

Pairing Ideas

In Iran, lentil soup is typically served with Iranian bread, such as sangak and barbari, also known as Persian flatbread. But sourdough or whole-wheat bread makes an excellent substitute and adds a healthy twist to your meal. Of course, you can always enjoy the soup on its own.

Ingredients to make lentil soup

Lentils

Brown or green lentils are typically used for this classic Persian lentil soup – Adasi. Green lentils have a solid shape when cooked compared to red or split lentils, so I recommend sticking with them for this recipe. If you can’t find green lentils, French lentils work wonders.

I usually buy mine from a Middle Eastern market in my country. Since the shop is a bit further from my house and French lentils are commonly in stock in nearby supermarkets, I would swap them from time to time.

Onion & Garlic

This combination is a basic of many Persian cooking. I suggest using red onion if you like a slightly sharper onion taste without depending on chicken bullion to enhance the flavor. You can go for white onion if you are into subtle hints of onion. Maman and I like to use red onion.

Make sure you cook the onion over medium heat until it turns translucent before adding garlic to the pan. Garlic cooks faster, especially the grated one. If you don’t have a grater, you can also smash them to release the flavor and chop them thin.

Tomato puree

Tomato puree creates the base of the soup. To ensure the quality of the food, choose the purest one without artificial flavoring, preservatives, coloring, etc.

Potato

Potato is a filler to the soup. You want to cut the potato small enough that it won’t get mushy, turning your soup thicker. But not too big that it won’t soften at the same time as the lentils are cooked.

Substitute: I sometimes substitute potato for sweet potato since I always have it handy. Like lentils, sweet potato is a complex carb. They digest slower and provide energy steadily. I like the additional sweet flavor it brings to the soup. If you are someone who is used to adding sugar to your soup, try adding sweet potato instead.

Turmeric & ground pepper

Turmeric and pepper are the meanings of my website – Kunyit means turmeric in Bahasa. It is a powerful anti-inflammatory combination you want to add to your food. Piperine, the main active compound in black pepper, enhances the absorption of curcumin from turmeric, allowing your body to utilize more of the beneficial golden spice. Check this article to see how they work in detail.

Salt

When it comes to salt, I have always chosen Himalayan pink salt for health reasons. Add just a decent amount of salt to enhance the taste, and sprinkle them when the soup is simmering. Leave it to dissolve and distribute, when it’s ready taste your soup and adjust accordingly.

Oil

A basic of all cooking, a bit of fat is needed to cook the onion and garlic. Since I quit using refined oil in my cooking, I’ve made a healthy switch to olive oil and avocado oil. 2 tablespoons is enough to cook the onions to translucent. Maman would add a bit of pure butter, adding more substance while simmering the soup. And I do that too sometimes.

Ingredients to make Persian lentil soup

Is lentil soup healthy?

Absolutely. Adding lentils to your diet is like giving your body a big, warm hug full of health benefits. Just take a look at the nutritional value they offer:

Excellent source of antioxidants & anti-inflammatory: The polyphenol-rich content in lentils helps protect against inflammation such as diabetes, obesity, cardiovascular disease, and cancer.

Rich in Fiber: Apart from promoting gut health and helping digestion, incorporating high-fiber foods offers benefits such as lower blood cholesterol levels, protection against type 2 diabetes, reduced cancer risk, and many more.

Prebiotics: Prebiotics are a form of dietary fiber that feeds the good bacteria in your gut. It is a fertilizer for the healthy microorganisms in your gut. Consuming prebiotics leads to an increasing population of good gut microbiomes, hence helping to strengthen your immune system.

Complex Carbs: Lentils digest slowly, unlike the easy carbs found in rice and white bread. That means it helps to maintain stable blood sugar levels.

Low in Fat: Lentils are low in fat and contain only healthy unsaturated fats, making them a smart choice if you plan to lose weight.

Pack in Minerals: Lentils contain a great amount of iron, magnesium, zinc, and potassium. Iron helps to combat fatigue, so getting enough of it in your diet is essential for maintaining energy levels throughout the day.

Rich in Vitamin B: Folate, found in foods like lentils, is crucial for blood cell formation, DNA/RNA synthesis, and fetal development. Niacin, or vitamin B3, is also an antioxidant that helps reduce inflammation.

Plant-based source of protein: Lentils are an excellent plant-based source of protein, after soybeans. By incorporating lentils into your diet, you increase your protein intake, at the same time reducing your carbon footprint.

 Other Persian Recipes

• Persian lentil rice cooked in a rice cooker
• Salad Shirazi
• Parsley & tomato salad
• Sumac salad
• Persian sumac salad dressing

🥣 Did you try this recipe? Let me know your thoughts in the comment below.