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+ servings
Persian Soup

Hearty Persian Soup: Comfort in Every Delicious Bowl

This Persian Soup combines lentils, fresh herbs, and colorful vegetables for a cozy, protein-rich meal.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 bowls
Course: Dishes
Cuisine: Persian
Calories: 280

Ingredients
  

For the Soup Base
  • 2 medium Onions Foundation flavor base; substitute shallots for a milder taste.
  • 4 cloves Garlic Adds depth and aroma; fresh is preferred over powdered.
  • 2 Carrots Sweetness and color; can replace with parsnips if desired.
  • 2 stalks Celery Freshness and crunch; avoid if making a low-FODMAP version.
  • 4 cups Vegetable or Chicken Broth Provides liquid and depth; swap with water or low-sodium broth for a lighter option.
For the Protein & Texture
  • 1 cup Lentils Main protein source that adds texture; use split peas for variation.
For the Flavor
  • 1 teaspoon Cumin Flavor enhancer that lends a warm aroma; adjust quantities based on spice preference.
  • 1 teaspoon Turmeric Flavor enhancer that lends a warm aroma; adjust quantities based on spice preference.
  • 1 teaspoon Coriander Flavor enhancer that lends a warm aroma; adjust quantities based on spice preference.
  • 1 can Tomatoes Adds acidity and sweetness; substitute with tomato paste for a concentrated flavor.
For Freshness
  • 1 handful Fresh Herbs (Parsley, Cilantro) Brightens flavor and adds freshness; omit for allergic concerns.

Equipment

  • large pot

Method
 

Steps
  1. Start by dicing two medium onions, mincing four cloves of garlic, and chopping two carrots and two stalks of celery into small, even pieces. Rinse one cup of lentils under cold water, ensuring no debris remains.
  2. In a large pot, heat two tablespoons of olive oil over medium heat. Add the diced onions and sauté for about 5 minutes until they become translucent. Incorporate the minced garlic, chopped carrots, and celery, and continue to cook for an additional 5-7 minutes.
  3. Stir in one teaspoon each of cumin, turmeric, and coriander into the pot, allowing the spices to toast for about a minute. Then, add the rinsed lentils, four cups of broth, and one can of diced tomatoes.
  4. Increase the heat to high and bring the mixture to a gentle boil. Once boiling, reduce the heat to medium-low and allow the soup to simmer uncovered for 30-40 minutes, stirring occasionally.
  5. When the lentils are tender, remove the pot from the heat. Stir in a handful of freshly chopped parsley and cilantro just before serving.

Nutrition

Serving: 1bowlCalories: 280kcalCarbohydrates: 50gProtein: 15gFat: 5gSaturated Fat: 1gSodium: 600mgPotassium: 700mgFiber: 12gSugar: 6gVitamin A: 500IUVitamin C: 15mgCalcium: 40mgIron: 3mg

Notes

Store leftovers in an airtight container in the fridge for up to 3 days. The flavors will deepen as it sits.

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