Persian Lentil Soup (Adasi) with Crispy Onions
An authentic Persian lentil soup (adasi, or adasee), with golden crispy onions (piaz dagh, or piyaz dagh). Adasi is a traditional Persian recipe that is commonly eaten for breakfast in Iran. Yes, you read correctly, lentils for breakfast! It's earthy, gently spiced with turmeric, cumin, coriander, and more, and made extra thick and creamy by adding potato. Warming and hearty, this humble but nourishing Persian lentil soup (adasi) was a staple of my childhood growing up as a Persian!
How is Lentil Soup (Adasi) Enjoyed in Iran?
Adas is the Farsi word for 'lentil', and adasi is a traditional Persian meal that you'll find all over Iran. Especially in restaurants or ghahve khaneh (traditional coffee/tea houses) near Iran's mountains, as a hearty breakfast to give hikers or mountaineers energy for the whole day!
This Persian lentil soup (adasi) is something I've come to appreciate more and more the older I get. I mean, let's be honest, not many kids would get excited at the thought of lentil soup for breakfast! But seeing a pot of adasi on the stove in the morning always gave me a special sense of comfort, knowing my mother had woken up early to gently simmer a pot of lentils for us to have a hearty, filling meal to start the day. Now that's love! ❤️
But of course, you can eat lentil soup any time of day! Since this Persian lentil soup (adasi) is completely vegan, it's often on rotation in our house during Great Lent or other fasting periods. (Yes, I know, lentils for Lent - it's kinda perfect!)😁
My version is also gluten-free, although some recipes use flour to thicken their lentil soup (mine does not!). My husband and I have adasi for breakfast, lunch or dinner and it's absolutely perfect on those colder days. A cosy, comforting hug in a bowl for sure!
Are Lentils Good For You?
Short answer is, yes - as long as you prepare them properly! Lentils, like pretty much all beans, legumes, grains and pulses, contain anti-nutrients like phytic acid and lectins. This prevents absorption of certain minerals. But various methods like soaking, sprouting, or fermenting significantly reduce phytic acid.
Soaking makes the lentils much more digestible and makes the nutrients more bioavailable (your body can actually use those nutrients)! That's also why I'm such a fan of homemade sourdough bread, since it relies on naturally fermented flour, making it much more nutritious by reducing anti-nutrients!
So, by soaking your lentils, you increase the absorption of minerals like calcium, zinc, and iron. Now I know, on the back of most lentil packets, it'll tell you to cook them from dry. And of course you technically can! But the extra step of soaking them transforms this Persian lentil soup (adasi) into a truly nourishing, economical meal!
Which Lentils to Use for Lentil Soup?
The best lentils to use for this Persian lentil soup (adasi) recipe are dried green lentils. They're the most traditional choice for this dish.
You can use brown lentils instead if you can't find green. Although, you can easily find them in most supermarkets like Coles or Woolies! Green lentils soften just enough to make this dish creamy, yet still hold their shape. I would avoid red lentils, since they tend to go mushy, or French lentils (Puy lentils) since they hold their shape a little too well when cooked!
Ingredients Needed to Make Persian Lentil Soup (Adasi)
Aside from the green lentils, you will need garlic, olive oil, tomato paste, and brown onions. The onions are not only for the base, but also for the piaz dagh (or piyaz dagh) that tops any traditional Persian lentil soup (adasi). Piaz dagh literally translates from Farsi to 'hot onions', and it's a classic garnish to many Persian dishes. It's simple and straightforward, just onions, olive oil, salt and turmeric!
Picture perfectly caramelised, crispy, glossy strands of onion, beautifully golden from a pinch of turmeric. It adds a wonderful sweetness and texture to this lentil soup. I definitely encourage you to not skip this garnish! Just look how gorgeous they look in the light!
You'll also need potato for thickening the lentil soup. I'm going to tell you to use a floury, starchy potato like Dutch Cream, Sebago, Desiree, Yukon Gold, or King Edward. The extra starch will help thicken the adasi better. But, I have often used any potatoes I have on hand, and this lentil soup turns out perfect (you may just have to simmer your pot uncovered for a few minutes).
For the spices, you'll need turmeric, black pepper, cumin, salt, paprika, and coriander powder. My maman (mum) always tells me for a truly great adasi, you need coriander powder, and lots of it. Who am I to argue with her infinite wisdom?😊
How to Make Persian Lentil Soup (Adasi)
For the full nutritional benefit, soak your lentils overnight, and drain. But you can soak for 1-2 hours, or skip soaking if you don't have time. You'll just need a bit of extra cooking time!
Sauté garlic and onion in olive oil. Then add the tomato paste, all the spices, cubed potato, and water.
Simmer until the potato is cooked. Then use a stick blender to blend the potato into the soup until there are no chunks left.
Add the lentils, some boiling water, then simmer until the lentils are quite soft.
While your adasi is simmering away, make the piaz dagh (crispy onion garnish) by frying onion slices in olive oil. Once the onions are crispy and deeply caramelised, turn the heat off and add salt and turmeric for that gorgeous golden colour!
What to Serve Persian Lentil Soup (Adasi) With
Lentil soup is best enjoyed ladled generously into a giant bowl, piping hot! In fact, it tastes better the next day, like any good soup or stew. So if you have the forethought, make it a day ahead!
Top it with piaz dagh (crispy golden onions), and, most importantly, something acidic like vinegar or lemon! We love anything sour in Iran, and so adding a splash of something acidic at the end to cut through the richness of the lentils is basically non-negotiable!
You can use lemon, lime, or ab ghooreh (sour unripe grape juice commonly used in Iran, like in this authentic Persian Shirazi salad!). Apple cider vinegar also works well, but the most old-school way is with straight up white vinegar. Trust me, it just lifts the dish entirely!
Serve with Persian flatbread (naan-e lavash, Barbari or sangak), and you've got yourself a traditional Persian breakfast fit for a mountaineer!
And for a full-blown Persian breakfast feast, try my authentic Persian tomato omelette recipe (omlet-e gojeh farangi). With fresh herbs, feta cheese, and a hot cup of black tea, breakfast will easily become a meal of joy. Perfect for a slow weekend morning with the family!
I truly hope you enjoy this recipe! If you tried it and loved it, I would be so grateful if you left a 5-star review and a comment to let me know how it went! xxx
An authentic Persian lentil soup (adasi, or adasee), with golden crispy onions (piaz dagh, or piyaz dagh). Commonly eaten for breakfast in Iran, it's earthy, gently spiced with turmeric, cumin, coriander, and more. Made extra thick and creamy by adding potato, this humble but nourishing dish was a staple of my childhood growing up as a Persian!
- 500 g dried green lentils (equivalent to 2 cups. Can also used cooked, canned lentils - see Note 1)
- 6 cups water (3 cups room temperature, 3 cups boiling water)
- 2 brown onions (diced)
- 6 garlic cloves (chopped)
- 2 tbsp tomato paste
- 1 medium potato (peeled and cubed into 2-3cm (1 inch) pieces. See Note 2 for best potato types!)
- 1 tbsp coriander powder
- 1 tsp cumin
- 2 tsp paprika
- 2 tsp turmeric
- 2 tsp black pepper
- 3 tsp salt (adjust to taste. If using canned lentils, which already contain salt, add half this amount and adjust from there! See Note 1)
- 2 tbsp olive oil
- 1 brown onion (sliced)
- 1/4 tsp salt
- 1/2 tsp turmeric
- 2 tbsp olive oil
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Place lentils in a large bowl and cover with cold water. Soak overnight (or for 12 hours), then drain.
Soaking the lentils reduces the anti-nutrients like phytic acid, making them more nutritious and easily digestible. Even a shorter 1-2 hour soak is beneficial! - 2
Heat olive oil in a large pot over medium-high heat. Sauté the garlic and onion with a pinch of salt for 4–5 minutes until soft.
- 3
Stir in the spices for 30 seconds until fragrant. Add the tomato paste and cubed potato. Pour in 3 cups of room temperature water. Cover and bring to a boil, then simmer for 15 minutes until the potatoes are fork-tender.
Do not add boiling water at this stage. You want to slowly bring the potatoes up to a boil so they don't become gluey!- 4
Turn off the heat. Use a stick blender to blend the potatoes directly in the pot until completely smooth. Alternatively, carefully transfer to a stand blender and blend until smooth.
- 5
Add the lentils into the pot along with 3 cups of boiling water. If using canned, cooked lentils, see Note 3 for liquid and cooking time adjustment.
Boiling water prevents the lentils from becoming tough, and allows them to start cooking immediately! If cooking without soaking, you may need an extra 1/2 cup of water, since unsoaked lentils are thirstier. Adjust in the next step.- 6
Cover and bring to a boil, then reduce the heat and simmer for 20–30 minutes, stirring occasionally. The lentils should be very soft and tender (easily 'mushed'), but still hold their shape. If you have presoaked your lentils, check at the 20 minute mark. If you haven't soaked your lentils, you may need closer to 40 minutes.
If the soup is a bit watery, let it sit for 20 minutes to thicken naturally, or simmer uncovered for an extra 5 minutes!How to Make Piaz Dagh (Crispy Onion Garnish)- 7
While the soup simmers, heat olive oil in a pan over medium heat. Sauté the sliced onions for about 10 minutes, stirring frequently until golden and caramelised.
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Turn off the heat and stir in the salt and turmeric.
Serving your Persian Lentil Soup (Adasi)- 9
Serve your adasi in a big bowl, garnished with piaz dagh (crispy onions) and a dash of white vinegar, apple cider vinegar, or a squeeze of fresh lemon!
Note- 1. If using canned, cooked lentils, you'll need 5-6 x 400g cans (use 6 for thicker consistency)! Once drained they yield roughly the same weight as the 500g of dried lentils when cooked. Just be sure to rinse them under cold water after draining to get rid of any excess sodium!
Even with rinsing them, start with half the amount of salt in this recipe and adjust right at the end. That's because most (but not all) canned lentils sit in salted water, so you don't want to end up with an overly salty adasi! - 2. I'm going to tell you to use a floury, starchy potato for this recipe, so that the starch effectively thickens the soup. So something like a Dutch Cream, Sebago, Desiree, Yukon Gold, or King Edward potato would work great. But, I often just use any potato I have on hand, and this lentil soup turns out perfect! So don't stress too much over it. You may just have to simmer your pot uncovered for a few minutes, if the soup is slightly watery and hasn't thickened enough.
- 3. Because canned lentils are already cooked, they will absorb very little water. So start with 1.5 cups of boiling water first, and simmer the adasi for 5 minutes, or until the lentils are soft. Adjust the water as necessary.
Because you are adding less liquid, the spices in the adasi may taste more intense. If you like, use the full 3 cups of water, and use an immersion/stick blender to blitz the lentils for a few seconds to thicken the soup.
Persian, lentil, soup, adasi, adasee, stew, lentils, vegan, IranianThank you for supporting NurtureNosh - I hope you love this recipe!
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