Looking for a healthy, filling, and flavorful vegan dish for veganuary? Meet Adasi – Easy Persian Lentil Soup Recipe (Healthy & Vegan) , the classic Persian lentil soup loved across Iran. Made with green lentils, potatoes, and warming spices, it’s perfect for lunch, dinner, or even breakfast. Some people call Adasi a stew, others call it a soup — in truth, it’s something in between: more liquid than a stew, yet heartier and more filling than a classic soup. Adasi is easy, nutritious, and budget-friendly. It’s a comforting Persian classic perfect for anyone looking for a healthy vegan soup. Once you try it, this flavor-packed Persian lentil stew will become your go-to meal for cozy days, meal prep, or anytime you want a soul-warming, hearty dish.

WHAT IS ADASI? A PERSIAN LENTIL SOUP YOU’LL CRAVE

Adasi is a healthy Persian lentil soup made with:

• Green lentils – protein-packed & nutritious
• Onions – sweet and caramelized
• Potatoes – creamy & hearty

It’s gently spiced with turmeric, advieh (Persian spice blend), a splash of lemon juice, and salt & pepper. The result? A hearty, flavorful stew that’s light enough for everyday meals.

No advieh? No problem! Recreate the flavor with:

• 1 tsp cinnamon
• 1 tsp ground coriander
• A pinch of nutmeg
• 1 tsp golpar (Persian hogweed)

These spices give Adasi its signature warm, earthy, authentic Persian taste.

THE SECRET TOPPING -PIAZ DAGH (OPTIONAL)

Adasi is often served with Piaz Dagh, just like Kashk-e Bademjan. This delicious topping is made from caramelized onions and dried mint and adds wonderful depth and aroma to the dish.

Top your Adasi with Piaz Dagh, a Persian garnish of:

• Caramelized onions
• Dried mint

This adds amazing aroma and depth, turning a humble lentil stew into a restaurant-worthy dish at home.

WHY YOU’LL FALL IN LOVE WITH THIS PERSIAN LENTIL SOUP

✅ Vegetarian & naturally vegan
✅ Super healthy & filling
✅ Made with inexpensive, everyday ingredients
✅ Easy Persian recipe – perfect for beginners
✅ Comfort food with authentic Iranian flavor

Adasi isn’t just a meal — it’s a hearty, soul-warming experience.

HOW TO WASH AND SOAK LENTILS PROPERLY

Washing and soaking lentils is key to a perfect Persian lentil soup. Rinse them several times and soak overnight.

Benefits of soaking lentils:

• Easier to digest
• Faster to cook
• Gentler on the stomach

By morning, old lentils or small stones float to the surface — remove them, rinse again, and you’re ready to cook. This step improves both flavor and nutrition.

GREEN LENTILS – A PERSIAN SUPERFOOD

Lentils are packed with health benefits, and I share more about them on my blog. By the way, there’s another Persian dish called Adasi, but that one is a lentil spread, not a soup. In Iran, this often causes confusion — people frequently ask, “Is it the spread or the stew?” If you’re curious, you can check out my recipe for Adasi – Persian Lentil Spread here. 

Green lentils are an excellent source of nourishment for vegetarians, vegans, and athletes. In Iran, Adasi is often served for breakfast, especially to hard-working laborers, to help them stay energized throughout the day.

Green lentils are a nutritional powerhouse, packed with:

• Plant-based protein
• Fiber
• Iron & zinc
• Potassium, magnesium, calcium

Pro tip: Add lemon juice to help your body absorb iron better and add a fresh, tangy flavor.

INGREDIENTS FOR ADASI (Serves 4)

400 g green lentils* (Adas)

1 large onion

1 tsp turmeric*

1 large potato

1 tsp advieh (Persian spice mix)

Salt & black pepper

2–3 tbsp lemon juice

TOPPING (OPTIONAL)

fresh cilantro or herbs for garnish

Piaz Dagh or Garlic

STEP-BY-STEP ADASI RECIPE

Wash and soak lentils overnight.

Peel & dice the onion. Heat oil in a pot, sauté until golden, then stir in turmeric.

Drain & rinse lentils, then add to the pot.

Peel the potato, cut in half, and add to the pot.

Cover with boiling water and simmer 30 minutes.

As soon as the potato is cooked, remove it from the pot, roughly mash it with a potato masher, and add it back to the soup.

Season with advieh, salt, and pepper.

Stir in lemon juice and serve hot.

Top with fresh cilantro or herbs of your choice.

OPTIONAL

Add Piyaz Dagh or Garlic for extra flavor.

Befarmayid

Susan

The items marked with * are affiliate links, referral links. If you buy through this link, I get a small commission. The price stays the same for you and you can easily support my efforts. A big thank you ♥

Have you cooked this or maybe another delicious recipe of mine? Feel free to leave me a comment below. If you tag your picture on Instagram with @labsalliebe  and use the hashtag#labsalliebe, I won’t miss a post and will be happy to leave you a comment as well. Can’t wait to see your creations.

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