Hearty Persian Bean Soup: A Comforting Vegan Delight

This Persian Bean Soup combines lentils and greens into a hearty and nourishing dish, perfect for chilly evenings.

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Prep Time 10

Cook Time 40

Total Time 50

Servings: 4 bowls

Course: Soups

Cuisine: Persian

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Soup Base

2 tablespoons Olive Oil Avocado oil is a great substitute.
1 medium Red Onion Yellow onion works equally well.
2 cloves Garlic Feel free to use garlic powder if needed.
1 teaspoon Sea Salt Adjust according to your taste.
1 teaspoon Black Pepper Freshly cracked is preferred.
1 teaspoon Turmeric Curry powder can be an alternative.
6 cups Vegetable Stock Use homemade or store-bought.

For the Hearty Ingredients

1 cup Red Lentils Can be swapped with green lentils or split peas.
3 stalks Spring Onions Regular scallions can be used instead.
2 cups Spinach Kale or any leafy green can substitute here.
1 can Canned Chickpeas Black beans can work as an alternative.
1 can Canned Red Kidney Beans Butter beans are also a good choice.

For the Flavor Boosters

1 tablespoon Dried Mint Fresh mint is a wonderful substitution.
2 tablespoons Lemon Juice Lime juice is a great alternative.

For Creaminess and Texture

1 cup Coconut Yogurt Regular yogurt can be used if preferred.
1 cup Croutons Homemade croutons from stale bread can be made.

Equipment

large pot

Method

Step‑by‑Step Instructions

In a large pot, heat 2 tablespoons of olive oil over medium heat. Add sliced red onion and sauté for 7-8 minutes until soft and golden brown.
Stir in minced garlic, sea salt, black pepper, and turmeric. Cook for 1 minute until fragrant.
Pour in 6 cups of vegetable stock, add red lentils, chopped spinach, and sliced spring onions. Bring to a gentle simmer.
Once the lentils are cooked, add drained chickpeas, kidney beans, dried mint, and lemon juice. Simmer for an additional 7-8 minutes.
Ladle into bowls, top with coconut yogurt and croutons. Enjoy with crusty bread or over rice.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 55gProtein: 20gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 800mgPotassium: 800mgFiber: 15gSugar: 5gVitamin A: 2500IUVitamin C: 25mgCalcium: 100mgIron: 4mg

Notes

Rinse lentils before using and adjust consistency to your preference. Experiment with leafy greens as desired.

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