Persian Lentil Soup

This Persian Lentil Soup is a quick and easy vegan soup that is flavorful, delicious, and healthy. This thick and hearty soup is made with tender lentils and oats, fresh herbs, and a fresh squeeze of lemon juice to balance out the bold flavors.

Set aside just 45 minutes to make this easy, four-step soup recipe that is naturally vegan, vegetarian, dairy-free, and gluten-free. This comforting soup is a great recipe to make anytime of the year — serve it for Persian New Year (Norouz) this spring, or in the fall and winter months when you are craving a delicious bowl of lentil soup.

Why You’ll Love Persian Lentil Soup

• It’s delicious and flavorful. This Persian lentil soup is seasoned with fresh herbs, seasoning, and finished with a generous squeeze of lemon juice. It contains the perfect balance between fresh and acidic flavors.
• Easy to make. This vegan lentil soup is also quick and easy to make. Just follow a few simple steps, and you’ll have a hot and comforting soup ready to serve in 45 minutes — from prep to table!
• Make ahead and freezer-friendly. You can make a big batch and freeze this Persian lentil soup to enjoy for months to come. Portion it out in meal prep containers so that you can thaw individual servings at a time.
• Lentils are a superfood. Like most other beans, lentils are a powerhouse of nutrition. They are packed with plant-based protein and fiber — which are essential for a healthy diet. They’re also low in fat and packed with plenty of nutrients to support your overall health.

Ingredients and Substitutions

To make this delicious Persian lentil soup, you will need the following ingredients (full quantities in the recipe card below):

• lentils - you can use any type of lentils but if you want the lentils to hold their shape, opt for brown or green lentils instead of red lentils. Brown lentils are firmer and hold their shape better in soup.
• olive oil - vegetable oil, avocado oil, or coconut oil will also work if you have either of them on hand.
• onion - yellow onion or white onions will work well here.
• garlic - fresh garlic yields the best flavor, but you can also use 1 teaspoon of garlic paste or minced garlic for each clove called for in the recipe.
• parsley - you can substitute this with fresh cilantro or even chopped spinach for a different flavor profile.
• rolled oats - you want to the oats to hold their shape slightly so I prefer using rolled oats here as opposed to quick oats. You can totally use quick oats but it will just dissolve into your soup base and help thicken it, so the texture will be different.
• vegetable stock - feel free to substitute with chicken stock if you are not sticking to a strict vegetarian or vegan diet.
• spices - we season this simply with turmeric, salt, and pepper.
• lemon - a touch of freshly squeezed lemon juice helps to balance out all the flavors in this soup and is highly recommended — but completely optional.

You will also need measuring cups and spoons and a large cooking pot.

How to Make the Best Persian Lentil Soup

1. Sauté aromatics. Heat oil in a large pot over medium-high until sizzling hot, about 1 minute. Add onion, garlic, and parsley and sauté until fragrant, about 2-3 minutes.
2. Add lentils and oats. Stir in lentils, oats, and turmeric until well mixed.
3. Add stock. Pour in vegetable stock and stir to combine. Bring to a boil, then reduce heat to low and simmer, stirring often, until the lentils and oats are fully cooked and the soup has thickened, about 20-25 minutes. Adjust the consistency by adding water or vegetable stock, as needed.
4. Serve. Season with salt and pepper and a squeeze of lemon, if desired. Serve immediately.

How to Serve

This Persian Lentil Soup is delicious served on its own as a filling lunch or dinner, or paired with some of my favorite sides including:

• Persian Shirazi Salad
• Pita Grilled Cheese
• Stuffed Eggplant
• Garlic Naan Bread
• Garden Salad

Storing and Freezing Instructions

How to Store

Keep leftover lentil soup in an airtight container for 4-5 days in the refrigerator.

How to Reheat

Reheat leftover Persian lentil soup in a pot over the stove. Warm it up over medium-low heat, stirring frequently. If the soup becomes too thick, simply thin it with some water.

How to Freeze

You can make this recipe ahead of time, batch it, and freeze it. However, not all lentils are good for freezing. If you plan on freezing this Persian lentil soup, use green lentils or brown lentils. I wouldn't recommend freezing any other type of lentil. When ready to reheat, thaw frozen soup overnight in the refrigerator.

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