Easy Dal Adas Soup Recipe _ Persian Lentil Stew + 6 Benefits

The great taste of a hearty Iranian breakfast with lentils and rice: A Traditional Persian Lentil Stew

I never liked eating soup, especially when I was sick. But dal adas are something else. They have a unique taste and a beautiful color.
In winter, my mother always made Persian lentil soup for us to prevent my brother and sister from getting sick.
That’s why we didn’t get sick in winter and autumn. In the rest of this article, stay with me so that I can explain a great way to prepare red lentil soup and its amazing properties.

Sopa dal adas is nourishing and very quickly digestible. It is easy to prepare at home and eat for a light meal such as an evening or dinner. With a few changes in the basic ingredients, you can diversify the soups and avoid repetitive soups.

This Persian soup is served with barbari bread, sangak bread, and sabzi khordan.

What is dal adas soup? 


What is sopa dal adas

The root of this word is Indian. In India, legumes divided into two halves are called dal, such as lentil dal or mung bean dal.

But what is the difference between sopa dal adas and lentils? Peeled and cut lentils are called dal adas. This makes it more glazed and cooks quickly. By preparing this delicious soup, you can spend warm days with your family on cold winter days.

Also, this adas dal soup is very useful for strengthening the immune system, so if you catch a cold, make sure to prepare it with plenty of red pepper. Today, we will teach you how to cook adas dal soup in meals. Stay with us.

As you will see below, there are various methods of preparing Spiced lentil soup without meat, and this dish is included in the category of vegan dishes. However, if you wish, you can add some shredded chicken or minced meat to the contents of this delicious soup.

What is dal soup made of?

What is dal soup made of

This soup contains Persian red lentils, spices, onion, and potato.

Dal adas soup is recommended for viral diseases such as flu and colds. This food contains antioxidants that help strengthen the body’s fight against viral diseases.

It also contains minerals and vitamins to meet the body’s needs. Eating this Persian soup can also compensate for the water lost in the body during illness.

How to make dal adas soup? (Dal adas soup recipe)

dal adas soup recipe

For: 2 people

Preparation time: 15 minutes

Cooking time: 35 minutes


ingredient for dal adas soup

Dal adas(red lentlis) One glass
Potato One piece
Onion One piece
Garlic One clove
Half grain rice  half a cup
Butter One teaspoon
Tomato paste Four teaspoons
lemon juice Two teaspoons
Salt and black pepper as needed
Water Four glasses


The preparation of this soup is very similar to the preparation of other soups, with the difference that due to the different tastes of Iraniaan Lentil and rice stew, you will experience two different tastes.

1. One hour before, soak half-grain rice and dal adas separately and then rinse.

step 1 dal adas

step 1 dal adas soup

2. Mix the onion into small pieces, fry it in a pot with oil, and add the chopped garlic after a few minutes.

step 2 dal adas

3. After the onion and garlic are golden, add the tomato paste and let it fry completely.

step 3 dal adas

4. In this step, chop the potatoes to the size of a gem, add half-grain rice, Lentil and rice stew, and some salt and pepper to the garlic and onion mixture, and fry a little.

step 4 dal adas soup

step 4 dal adas

5. Add water to the pot’s other contents and reduce the gas flame after the water boils. The soup should be cooked on low heat for about an hour and reach the right consistency.

Remember to stir the soup every 10 minutes during cooking so it does not stick to the bottom.

step 5 dal adas

6. After the soup has settled, add lemon juice and butter to the contents of the pot.

In this simple way and in this short time, your delicious soup is ready to serve, and you can enjoy it with your loved ones.

step 6 dal adas

What are the health benefits of dal soup?

What are the health benefits of dal soup

Dal adas are red or orange and smaller than lentils. They have psychic healing properties. Consuming this soup is recommended for pregnant women because it increases the body’s strength. The minerals in this soup effectively maintain the fetus’s and the mother’s health.

Among its properties, we can mention energy generation, treatment of digestive diseases, treatment of constipation, help in reducing blood sugar, strengthening of eyesight, strengthening of the heart, weight loss, treatment of bone and joint pain, improvement of blood circulation, etc.

Properties of dal adas soup for weight loss

Properties of dal adas soup for weight loss

Red lentils, or dal adas, are extremely fiber-rich and help the body eliminate waste materials faster. They also cause early satiety and help in slimming and weight loss. Red lentils have little fat, so their consumption does not cause weight gain.

Those who eliminate fat from their diet and follow a slimming diet should include unsaturated fat in their diet for the health of the body.

Unsaturated fat is an easily digested basic nutrient. Persian lentil soup has a small amount of unsaturated fat, suitable for strict diets. Lentils contain a high level of protein that can be a good substitute for animal protein.

Top 5 Health Benefits of Red Lentils:

  • Lower Cholesterol

Soluble fiber found in red lentils binds to “bad” cholesterol and helps our body excrete it through bile acids. This helps to lower our cholesterol, which helps keep our heart healthy by reducing the risk for Atherosclerotic plaque. (That’s the plaque that builds up in your arteries and raises your blood pressure!)

  • Important for Red Blood Cells

Red lentils contain a significant amount of folate. Folate is a B Vitamin which helps to form red blood cells in our blood! When folate deficiency occurs, it can cause Megaloblastic anemia, which means the precursors to red blood cells: Megaloblasts fail to divide into red blood cells because of the lack of folate (Bailey & Gregory, 1999).

  • Improve Digestion

The insoluble fiber found in red lentils passes through our digestive system without being absorbed and provides bulk. This increases gastric motility, which means the rate at which we digest increases. Red lentils can make you more regular!



notes for dal adas soup

For more variety in preparing this Persian soup, pay attention to these things:

  • You can use chicken stock instead of water for a better taste of the soup.
  • Seasonings like cumin, ginger, and vegetables like mint and coriander will make your soup taste different.
  • To make dal adas soup, you can puree the soup ingredients. In this case, heat the mixed soup for a few more minutes and then serve.
  • Adding capsicum to this soup is optional, and to add capsicum, fry it with onion and garlic.
  • Preparing Middle Eastern lentil soup for children is no different from what was said; it is only for the child’s convenience; making the potatoes smaller or using pureed soup is better.
  • It is also possible to prepare this Persian soup without rice. To this end, remove the rice from the basic ingredients and add a chopped gem carrot.
  • You can add some breakfast cream to this soup at the end of the cooking.
  • Adding tomato paste is optional and can be removed.
  • Adasi and adas polo are famous Iranian dishes similar to this soup, whose main ingredient is lentils.


Did you like this recipe?

  • Please share your experience with cooking this Middle Eastern lentil soup.
  • If you are looking for vegetarian food, I suggest you this dish.
  • In the comments, you can ask me questions about this Iranian soup. I will answer your questions as soon as possible.
  • If you cook this food and love its taste, please share your picture with us on Facebook and in the mail.


please rate us

User Rating: 4.58 ( 2 votes)

Chef Haghighi

I am Chef Haghighi with ten years of cooking experience and setting up many restaurants and fast food in Iran and Turkey. I am interested in writing recipes on my website. I have the TCA international culinary qualification.I have the experience of successfully launching more than 20 restaurants and fast food in USA and Turkey. I have opened all kinds of traditional restaurants and fast food in Iranian and Turkish style. You can contact me for advice on equipping restaurants and fast food In the shortest possible time and for free, I will provide you with advice on buying fast food equipment and setting up a fast food restaurant.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button