Persian Lentil Soup, also known as "Adasi- less meat, more plant based.

Persian Lentil Soup, also known as "Adasi- less meat, more plant based.

plant based food recipes for gym girls

Persian Lentil Soup, also known as "Adasi- less meat, more plant based.

Welcome to Pink and Savage, where we celebrate the power and beauty of women while embracing a plant-based lifestyle. Today, we're thrilled to share a nourishing recipe that embodies both health and flavor.

Get ready to indulge in the delightful taste of Persian Lentil Soup, also known as "Adasi," a dish specially curated for the ladies seeking a nutritious plant-based option. Join us as we embark on a culinary journey that combines tradition, wellness, and the vibrant flavors of Persian cuisine.


  • 1 cup dried lentils (green or brown), rinsed
  • 1 large onion, finely chopped
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 4 cups vegetable or chicken broth
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Optional toppings: Greek yogurt, chopped fresh herbs (parsley, cilantro), lemon wedges


  1. Heat the olive oil in a large pot over medium heat.
  2. Add the chopped onion and minced garlic to the pot and sauté until the onions become translucent and lightly golden.
  3. Add the ground cumin, turmeric, coriander, and cinnamon to the pot. Stir well to coat the onions and garlic with the spices.
  4. Add the rinsed lentils to the pot and stir them into the spice mixture.
  5. Pour in the vegetable or chicken broth, ensuring the lentils are fully covered.
  6. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 30-40 minutes or until the lentils are tender and cooked through.
  7. Using an immersion blender or a regular blender, puree about half of the soup to create a creamy texture while leaving some whole lentils intact. Alternatively, you can keep the soup completely chunky or blend it entirely for a smoother consistency—adjust according to your preference.
  8. Stir in the lemon juice and season the soup with salt and pepper to taste. Adjust the seasonings if needed.
  9. Ladle the Persian Lentil Soup into bowls and serve hot.
  10. Garnish with a dollop of Greek yogurt, chopped fresh herbs, and a squeeze of lemon juice if desired.

Benefits of this Persian lentil soup 

This Persian Lentil Soup is not only delicious but also packed with protein, fiber, and various nutrients. Lentils are an excellent source of plant-based protein and provide essential minerals like iron and folate. The aromatic spices used in this soup not only add flavor but also offer potential health benefits.

Enjoy this hearty and nutritious soup as a main course or serve it as a starter alongside some crusty bread or a fresh salad. It's a comforting and satisfying dish that is particularly great for the ladies, providing essential nutrients for overall health and well-being.

Benefits of including more lentils in your diet

Lentils are not only delicious but also incredibly nutritious. Here are some of the key benefits of incorporating lentils into your diet:

Excellent source of plant-based protein: Lentils are rich in protein, making them an excellent choice for vegetarians, vegans, and those looking to reduce their meat consumption.

Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system.

High in dietary fiber: Lentils are a great source of dietary fiber, both soluble and insoluble. Fiber is important for maintaining healthy digestion, promoting regular bowel movements, and supporting gut health. It can also help control blood sugar levels and contribute to a feeling of fullness, aiding in weight management.

Nutrient-dense: Lentils are packed with essential vitamins and minerals. They are particularly rich in folate, iron, manganese, phosphorus, and potassium. Folate is crucial for red blood cell production and supports fetal development during pregnancy. Iron is necessary for oxygen transport and energy production, while manganese, phosphorus, and potassium contribute to various bodily functions, including bone health and heart function.

Heart-healthy: Lentils have been associated with heart health due to their fiber content and potential cholesterol-lowering effects. The soluble fiber in lentils helps to reduce LDL (bad) cholesterol levels, which can lower the risk of heart disease. Additionally, lentils are low in saturated fat and contain beneficial antioxidants that support cardiovascular health.

Blood sugar regulation: Lentils have a low glycemic index, meaning they release sugar into the bloodstream slowly. This characteristic, along with their high fiber content, can help regulate blood sugar levels and provide sustained energy. Lentils are an excellent choice for individuals with diabetes or those aiming to manage their blood sugar levels.

Weight management: Lentils are a satisfying and nutrient-dense food, thanks to their combination of protein and fiber. These nutrients promote a feeling of fullness and satiety, which can aid in weight management by reducing overeating and snacking between meals.

Versatile and affordable: Lentils are versatile and can be used in a wide range of recipes, from soups and stews to salads and side dishes. They are also an affordable source of plant-based protein compared to some other protein-rich foods.

Incorporating lentils into your diet can provide a variety of health benefits, supporting overall well-being and contributing to a balanced and nutritious eating plan.

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persian lentil soup, a vegan recipe
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