Persian Lentil and Beet Soup (Ash-e Shooli)

Ash-e Shooli is a hearty, gluten-free, and vegetarian beet soup from Central Iran packed with potatoes, lentils, herbs, and finished with a topping of minty caramelized onions.

“Ash” (pronounced aah-sh) refers to a thick, hearty dish that sits between a soup and a stew. Iranians use this term to describe soups packed with vegetables, legumes, herbs, and sometimes noodles. Ash recipes are generally a complete meal rather than a starter. Ash is a traditional comfort food in Iran, often served during gatherings and special occasions during the winter months.

Ash-e Shooli is a traditional soup from Yazd in central Iran. It is thick, comforting, and full of fresh herbs, combining spinach, parsley, cilantro, dill, and fenugreek leaves with earthy beets and lentils for a nourishing bowl. Vinegar adds a touch of sourness, and it is garnished with caramelized onions flavored with garlic, turmeric, and mint. The resulting dish is delicious and incredibly unique.

Key Ingredients

• Beets are the star ingredient, delivering an earthy sweetness and a vibrant ruby color. In Iran, Ash-e Shooli is traditionally made with white beets. However, white beets are not commonly available in the U.S., so I used red beets, which are more readily available, resulting in a soup with a vibrant reddish-pink color. 
• Potato: The traditional recipe relies on a flour slurry, but I used potato instead to naturally thicken the soup, add texture, and keep the recipe gluten-free.
• Lentils are high in fiber and add a source of plant-based protein; use either green or brown lentils.
• Onion and Garlic serve as a savory flavor base for the soup. A garnish of caramelized onions on top adds a sweet finish.

How to Make Persian Beet Soup

This soup is a lovely balance of earthy vegetables, protein-rich lentils, and fragrant herbs. It all comes together in a single pot. Here’s how to make it step-by-step: 

• Cook the aromatics. In a large Dutch oven, heat 2 tablespoons extra virgin olive oil over medium-high heat. Add 1 large, finely chopped onion and sauté until golden. Stir in 2 crushed or grated garlic cloves for 30 seconds, then add 1 teaspoon ground turmeric and stir until evenly coated.
• Add beets and potato. Add 3 medium peeled and diced beets and 1 large peeled and diced potato and stir and cook for approximately 5 minutes, reduce the heat if necessary. The beets will turn the mixture pink.
• Add lentils and simmer. Rinse and drain 3/4 cup brown or green lentils. Mix the lentils into the pot, along with 6 cups water or vegetable broth. Bring to a boil, then reduce heat and simmer, covered, for 20 to 30 minutes until the lentils soften somewhat. They don’t need to be completely cooked at this point.
• Add the greens. Stir in the parsley, cilantro, dill, spinach, and fenugreek, if using. Simmer, covered, until the soup thickens and the lentils completely soften, another 20 minutes.
• Prepare the garnish. Meanwhile, place a non-stick frying pan over medium-high heat. Add 2 tablespoons extra virgin olive oil and, once it glistens, add 2 finely sliced onions with a pinch of salt. Cook, stirring regularly, and lowering the heat as needed to ensure the onions don’t burn, until the onions have caramelized, about 10 minutes. Then add 2 crushed or grated garlic cloves, 1/4 teaspoon ground turmeric, and 1 teaspoon dried mint. Stir until evenly coated, about 1 minute. Remove from heat and set aside. 
• Season and serve. Once the lentils are tender, season the soup to taste with salt and pepper. Stir in 2 tablespoons of pomegranate molasses or balsamic vinegar. Taste, then add up to 2 more tablespoons to suit your taste. Ladle the soup into bowls and top with the fried onions, and serve.

Make it Your Own

• Try a Different Legume: You can replace the lentils with yellow split peas or dry chickpeas for a different flavor and texture.
• Use Golden Beets: Replace the red beets with gold ones, if you have them. Note that the color of the finished soup will be completely different!
• Add pasta: Skip the potato or replace it with a short pasta or spaghetti broken into 2-inch pieces. Add the pasta along with the herbs.
• Try Something Else Sour: Instead of vinegar, you can use pomegranate molasses or lemon juice for the tang needed to balance the earthiness of the soup.

What to Serve with Persian Beet Soup

This hearty soup is perfect eaten on its own, but if you fancy a little extra, then serve with some flatbread such as Barbari Bread (Persian Flatbread) or Easy Pita Bread Recipe. 

More Beet Recipes

Sides and Small Plates

Roasted Beets with Labneh and Chives

Dips and Condiments

Beet Hummus

Mediterranean Diet Recipes

Roasted Beet Salad with Crispy Kale and Almonds

Drinks

Beet Juice

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