Ash-e Adas (Persian Lentil Soup): A Nourishing Taste of Persian Traditio
When you think of comforting, hearty soups, your mind might wander to chicken noodle or tomato bisque. But in the heart of Persian cuisine lies a gem called Ash-e Adas, or Persian Lentil Soup—a dish that not only warms the body but feeds the soul.
Ash-e Adas is more than just food—it’s a reflection of Persian culinary philosophy: balance, nourishment, and tradition. Whether you’re exploring Middle Eastern cuisine for the first time or looking for a new plant-based comfort dish, Ash-e Adas deserves a spot on your table.
What is Ash-e Adas?
In Persian, “Ash” refers to thick soups or stews, typically made with herbs, legumes, and sometimes noodles. “Adas” simply means lentils. So Ash-e Adas translates to “Lentil Soup,” but that name doesn’t do justice to the layers of flavor and care that go into this beloved dish.
This soup is a staple in Iranian households—especially during cooler months or during Ramadan—and is known for its simplicity, nutritional richness, and deep flavor.
Key Ingredients
Ash-e Adas is as flavorful as it is healthy. Here’s what gives it its signature depth:
Green or brown lentils – the core protein source
Onions – caramelized for sweetness and body
Garlic – adds earthy aroma
Spinach or kale – for color and vitamins
Turmeric & cumin – traditional Persian spices that bring warmth
Mint oil (Na’na dagh) – sautéed dried mint in oil, drizzled on top
Lemon juice or pomegranate molasses – to add tang and brighten the flavor
Optional additions include raisins for sweetness, or potatoes for extra heartiness. It’s also naturally vegan and gluten-free, though some variations include meat.
Why Americans Are Loving It
With the growing popularity of plant-based diets, Middle Eastern cuisine, and globally-inspired comfort food, Ash-e Adas is a perfect fit. It’s:
Rich in plant protein and fiber
Budget-friendly and made with pantry staples
Meal-prep friendly – it tastes even better the next day
Packed with flavor – no bland lentils here
In an era when more Americans are seeking anti-inflammatory foods, turmeric-rich dishes like Ash-e Adas are on the rise. The addition of leafy greens and garlic make this soup both an immune-booster and a gut-friendly dish.
How to Make Ash-e Adas at Home
Prep time: 15 minutes
Cook time: 45 minutes
Servings: 4–6
Ingredients:
1 ½ cups brown or green lentils
1 large onion, chopped
4 cloves garlic, minced
1 tsp turmeric
½ tsp cumin
6 cups vegetable broth or water
2 cups chopped spinach or kale
2 tbsp dried mint
3 tbsp olive oil
Salt and pepper to taste
2 tbsp lemon juice or pomegranate molasses
Instructions:
Sauté the aromatics: In a large pot, heat 2 tablespoons of oil. Add chopped onions and cook until golden. Add garlic, turmeric, and cumin; stir until fragrant.
Add lentils: Rinse lentils and add to the pot. Pour in broth. Bring to a boil, then reduce heat and simmer for 30–35 minutes or until lentils are tender.
Add greens: Stir in chopped spinach or kale. Cook for another 10 minutes.
Prepare mint oil: In a small pan, heat 1 tablespoon oil and gently fry dried mint for 30 seconds.
Serve: Stir in lemon juice or pomegranate molasses. Drizzle mint oil over each bowl. Enjoy hot!
Variations
With meat: Add browned ground lamb or beef with the onions
With rice: Some Iranians add cooked rice or bulgur for a thicker stew
With raisins: A sweet-and-savory version includes sautéed golden raisins
With tahdig: Serve alongside crispy Persian rice for a full meal
Cultural Significance
In Iranian culture, Ashes are not just about nourishment—they’re often associated with celebration, family, and even healing. Many Iranians have fond childhood memories of their grandmothers making Ash-e Adas in large pots, filling the house with the smell of caramelized onion and warm spices.
It’s also common to offer Ash-e Adas to guests or neighbors, especially in winter or during times of need—a literal bowl of comfort.
Health Benefits
Ash-e Adas isn’t just cozy—it’s also a powerhouse of nutrients:
Lentils: Rich in protein, iron, and fiber
Spinach/Kale: High in vitamin C, K, and antioxidants
Turmeric: Contains curcumin, known for anti-inflammatory effects
Garlic: Supports immune and cardiovascular health
Olive oil: A heart-healthy fat
This makes it ideal for those with diabetes, high blood pressure, or anyone aiming to eat cleaner.
Final Thoughts
Whether you’re exploring global recipes or seeking a wholesome addition to your weekly meal rotation, Ash-e Adas checks every box: flavorful, easy, healthy, and deeply rooted in cultural tradition.
Give this Persian lentil soup a try—you might just find your new favorite comfort food.
