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Adasi Persian Lentil Soup

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Adasi, the Persian Lentil Soup, embodies a powerhouse of health benefits in every spoonful. With a base of brown rice and brown lentils, this soup provides a robust combination of complex carbohydrates and plant-based proteins. Brown rice offers fibre, vitamins, and minerals while being gentle on blood sugar levels, making it an excellent addition for sustained energy. Brown lentils, packed with protein and fibre, aid in digestion, promote heart health and contribute to stable blood sugar.

The medley of onions, garlic, and spices adds aromatic depth and introduces a myriad of health-boosting properties. Onions and garlic contain antioxidants that support the immune system, while spices like turmeric, cumin, and curry powder offer anti-inflammatory and digestion-enhancing qualities. Turmeric, renowned for its active compound curcumin, provides potential anti-cancer and anti-inflammatory benefits. Meanwhile, cumin aids in digestion and is rich in iron, and the blend of spices in curry powder may have antioxidant and antimicrobial properties.

Including vegetable stock and crushed tomatoes further enriches Adasi, imparting vitamins, minerals, and additional antioxidants. Plus, the touch of miso paste adds a savoury depth and contributes probiotics that promote gut health. With its nutrient-dense ingredients and a spectrum of health-promoting elements, Adasi is a nourishing and flavourful soup, perfect for bolstering overall wellness while tantalizing the taste buds.

Adasi Persian Lentil Soup

Catherine BarclayCatherine Barclay
Persian Lentil Soup is a hearty and nutritious blend of earthy brown lentils, wholesome brown rice, and aromatic spices simmered to perfection. This comforting soup embodies rich flavours and a satisfying texture, offering a healthy, nourishing dish that delights the palate with every spoonful.
Course Soup
Cuisine Persian
Servings 8 servings
Calories 274 kcal


  • ½ cup uncooked brown rice rinsed
  • 2 cups uncooked brown lentils rinsed
  • 2 med brown onions diced
  • 1 tbsp miso paste
  • 4 cloves garlic minced
  • 5 cups vegetable stock
  • 6 cups water
  • 2 cans crushed tomatoes
  • ½ tsp tomato paste
  • 1 tsp cumin powder
  • ½ tsp ground turmeric
  • tsp curry powder
  • ¼ tsp black pepper
  • pinch cayenne pepper


  • In a large stock pot or dutch oven saute the diced onion until translucent in a small amount of water or stock.
  • Add in the garlic and continue sauteing for a couple of minutes.
  • Next, add all other ingredients (except the cayenne pepper), stirring through, then bring to a boil. Reduce the heat. Cover with a lid and simmer for 30 minutes or until the rice and lentils are tender, stir occasionally to stop things from sticking.
  • Finally, remove the lid and add the cayenne pepper, stirring it through and continue to simmer for a further minute to release its flavour.
  • Remove from the heat and allow to sit for 5 minutes before serving.


Calories: 274kcalCarbohydrates: 52gProtein: 16gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.3gSodium: 820mgPotassium: 864mgFiber: 18gSugar: 8gVitamin A: 570IUVitamin C: 14mgCalcium: 87mgIron: 6mg
Keyword brown rice, Lentils, Soup, vegan, wfpb
Tried this recipe?Let us know how it was!
Catherine Barclay
Catherine Barclay
Normally you might find me behind the coding of our sites but over the years I have become much more concerned about what has been happening in the kitchen as well - families do that for all of us don't they? Background experience is in Account Management and Web Development but as my passion has grown for WFPB so has my desire to speak out.

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