There’s something comforting about a warm bowl of soup, especially when it’s packed with rich flavors and nourishing ingredients. Iranian Lentil Soup, or Adas Polo, is a perfect example of how a simple dish can be elevated with aromatic spices, hearty lentils, and a delightful balance of textures. This soup is not just about satisfying your hunger; it’s about embracing the warmth of Iranian cuisine. It’s a dish that’s hearty, fulfilling, and perfect for colder months, but it also makes a great meal anytime you crave something healthy and satisfying.
This soup has been a staple in Iranian homes for generations, often served during gatherings or special occasions. However, its simplicity and nutritional value make it an ideal weeknight meal as well. Let’s take a deep dive into this recipe and explore the elements that come together to make this dish a masterpiece.
Iranian Lentil Soup Recipe
This recipe for Iranian Lentil Soup is packed with flavor, made with pantry staples, and can be prepared in under an hour. The blend of turmeric, cumin, and other spices infuses the lentils with a depth of flavor that’ll have you coming back for more.
Ingredients Needed
Here’s what you’ll need for the most authentic Iranian Lentil Soup experience:
- Lentils (1 cup) – The star of the show! Use brown or green lentils for the best texture. They hold their shape during cooking, making the soup hearty and filling.
- Onion (1 large, diced) – Adds a rich base flavor that complements the earthiness of the lentils.
- Garlic (3 cloves, minced) – For that aromatic punch that works so well with the savory spices.
- Carrot (1 large, grated) – Adds a subtle sweetness to balance the flavors and gives the soup a bit of texture.
- Tomatoes (2 medium, chopped) – These contribute acidity and freshness that brightens the dish.
- Vegetable or Chicken Broth (4 cups) – The liquid base that holds everything together. For extra depth of flavor, you can use homemade broth if you have it on hand.
- Olive Oil (2 tablespoons) – For sautéing the onions and garlic, adding richness to the soup.
- Turmeric (1 teaspoon) – This golden spice gives the soup its signature color and a mild warmth.
- Cumin (1 teaspoon) – A classic spice in Iranian cooking that adds a slightly nutty, earthy flavor.
- Cinnamon (½ teaspoon) – A hint of sweetness and warmth that adds complexity to the soup.
- Lemon Juice (2 tablespoons) – A splash of acidity at the end to brighten up the flavors.
- Salt and Pepper (to taste) – Essential for bringing all the flavors into balance.
- Fresh Parsley or Cilantro (for garnish) – Adds a fresh, herbaceous note to finish off the soup.
Cooking Instructions
Ready to cook? Let’s break down the process step-by-step:
- Prepare Your Ingredients: Begin by washing and draining the lentils. Dice the onion, mince the garlic, and grate the carrot. Chop the tomatoes into small pieces for easy incorporation into the soup later.
- Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Once hot, add the diced onion and sauté for about 5 minutes until it softens and becomes translucent. Add the garlic and cook for another 1-2 minutes, until fragrant.
- Spices and Vegetables: Stir in the turmeric, cumin, and cinnamon. Let the spices bloom for about 30 seconds to release their flavors. Then add the grated carrot and chopped tomatoes. Cook for another 3-4 minutes, allowing the tomatoes to break down a bit.
- Add Lentils and Broth: Add the lentils to the pot, followed by the broth. Stir everything together and bring the mixture to a simmer. Lower the heat and let it cook, partially covered, for about 25-30 minutes, or until the lentils are tender but still hold their shape.
- Final Touches: Once the lentils are cooked through, season the soup with salt, pepper, and the lemon juice. Taste and adjust the seasoning as needed.
- Serve: Ladle the soup into bowls, garnish with fresh parsley or cilantro, and serve hot. For an extra touch, you can drizzle a little bit of extra olive oil on top before serving.
Ingredient Insights
The beauty of Iranian Lentil Soup lies in its simplicity and the way the ingredients come together to create something deeply flavorful.
- Lentils: They are not only the heart of the dish but also a great source of protein and fiber. Lentils are a staple in many cuisines around the world, offering both a satisfying texture and a nutritional boost.
- Spices: Turmeric, cumin, and cinnamon are the backbone of Iranian flavor profiles. These spices are warming and aromatic, creating a complex taste that’s not too spicy but deeply flavorful.
- Carrots: By grating the carrot, you introduce natural sweetness without it overpowering the savory elements of the soup. Plus, it adds a touch of color that makes the soup visually appealing.
- Lemon Juice: This is the secret ingredient that brightens everything up at the end. The acidity helps balance out the richness of the lentils and spices.
Expert Tips
- Simmering Time: While the lentils only take about 25-30 minutes to cook, allowing the soup to simmer for a bit longer will help the flavors meld together beautifully. You can let it cook on low for an hour or so, stirring occasionally.
- Adjusting Consistency: If you prefer a thicker soup, mash a portion of the lentils with the back of a spoon once they are cooked. Alternatively, you can blend a small amount of the soup to achieve a creamier texture without losing the rustic appeal of the dish.
- Vegan or Meat Version: This recipe can easily be adapted for different dietary preferences. For a vegan version, use vegetable broth and skip any non-vegan garnishes. If you prefer a meatier dish, you can add some cooked chicken or ground beef to the soup when you sauté the onions and garlic.
- Leftovers: This soup is one of those dishes that actually gets better after a day or two. The flavors continue to develop, and it’s perfect for meal prep. Just store it in an airtight container in the fridge and reheat when you’re ready to enjoy.
Recipe Variations
While the classic Iranian Lentil Soup is already amazing, there are a few variations that could spice things up:
- Lentil and Spinach Soup: Add fresh spinach towards the end of cooking for added greens. This will add a wonderful contrast in both flavor and texture.
- Kale and Lemon Soup: For an even more robust twist, swap the parsley for fresh kale. The hearty kale pairs perfectly with the lentils, and the extra lemon juice will give it a refreshing zing.
- Lentil and Potato Soup: Adding diced potatoes to the soup will make it even more filling. The potatoes also help thicken the soup and create a velvety texture.
Final Words
Iranian Lentil Soup is truly one of those dishes that will win you over with its simplicity. It’s a celebration of the basics-lentils, spices, and fresh ingredients-brought together to make something that feels both homey and exotic. Whether you enjoy it as a main meal or as a starter to a larger spread, this soup is sure to impress anyone who takes a spoonful.
FAQs
What Is Iranian Lentil Soup?
Iranian lentil soup, known as ’Adas Polo’ in Persian, is a traditional and hearty soup made primarily from lentils, onions, turmeric, and various spices. It is often served with rice or eaten as a light meal. The soup has a rich flavor, typically enhanced with lemon juice, herbs, and sometimes meat such as lamb or chicken.
What Ingredients Are Typically Used In Iranian Lentil Soup?
The key ingredients for Iranian lentil soup include lentils, onions, garlic, turmeric, cinnamon, cumin, salt, and pepper. Some recipes may also call for tomatoes, carrots, and potatoes for added texture and flavor. Meat (often lamb or chicken) is optional, and a garnish of fresh herbs like parsley or cilantro is commonly added.
Can Iranian Lentil Soup Be Made Vegetarian?
Yes, Iranian lentil soup can easily be made vegetarian by omitting the meat and using vegetable broth instead of chicken or beef stock. The soup’s rich flavors are derived from spices, herbs, and the lentils themselves, so it remains hearty and satisfying without meat.
How Do You Prepare Iranian Lentil Soup?
To prepare Iranian lentil soup, first sauté onions and garlic in oil until softened and golden. Add turmeric, cumin, cinnamon, and any additional spices, followed by lentils, diced tomatoes, and vegetables (if using). Pour in broth or water, bring to a boil, and simmer until the lentils are tender. The soup can be pureed for a smoother texture or served as is with the lentils intact.
What Is The Significance Of Iranian Lentil Soup In Persian Cuisine?
Iranian lentil soup is a staple in Persian cuisine, often consumed during colder months or as a comforting meal for those feeling under the weather. The combination of lentils with aromatic spices reflects the Persian tradition of creating flavorful, nutritious meals using accessible ingredients. It is also commonly served during Ramadan or on special occasions.
Can Iranian Lentil Soup Be Made Ahead Of Time?
Yes, Iranian lentil soup can be made ahead of time. In fact, it often tastes better the next day as the flavors have had more time to meld. Simply store the soup in an airtight container in the refrigerator for up to 3 days or freeze it for up to a month. When reheating, you may need to add a bit of water or broth to reach the desired consistency.
What Is Traditionally Served With Iranian Lentil Soup?
Iranian lentil soup is often served with flatbread, such as ’sangak’ or ’barbari’, or paired with steamed rice. For a complete meal, it can be accompanied by a side of fresh herbs like mint, basil, or parsley, and sometimes yogurt or a simple salad. The tangy flavor of lemon or pomegranate molasses is also commonly used to enhance the taste.
Is Iranian Lentil Soup Gluten-free?
Yes, Iranian lentil soup is naturally gluten-free as it is made primarily with lentils, vegetables, and spices. However, it is important to ensure that any bread or additional ingredients served alongside the soup do not contain gluten if you are following a gluten-free diet.
How Long Does It Take To Cook Iranian Lentil Soup?
The cooking time for Iranian lentil soup is typically around 45 minutes to 1 hour. The lentils should cook until tender, and the soup should be allowed to simmer gently so that the flavors develop fully. If using meat, it may take a little longer, depending on the cut and cooking method.
Can I Make Iranian Lentil Soup In A Slow Cooker Or Instant Pot?
Yes, Iranian lentil soup can be made in both a slow cooker and an Instant Pot. For the slow cooker, sauté the onions and spices before adding everything to the pot and cooking on low for 6-8 hours. In the Instant Pot, use the sauté function for the onions and spices, then set it to pressure cook for about 20 minutes for a quicker result.