Persian Lentil and Beet Soup (Ash-e Shooli)
A step-by-step guide on how to make Ash-e Shooli, a traditional, tangy Persian soup packed with beets, lentils, and fresh herbs.
Servings: 6
Ingredients
For the Soup
- 2 tablespoons extra virgin olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, crushed or grated
- 1 teaspoon ground turmeric
- 3 medium beets, diced
- 1 large potato, peeled and diced
- 3/4 cup brown or green lentils, rinsed
- 6 cups (1.5 litres) vegetable broth or water
- 1 cup fresh parsley, packed tightly and finely chopped
- 1 cup fresh cilantro, packed tightly and finely chopped
- 1 cup fresh dill, packed tightly and finely chopped
- 1 cup baby spinach, packed tightly finely chopped
- 1/2 teaspoon ground fenugreek seed or 2 tablespoons dried fenugreek leaves, optional
- Salt and Pepper
- 1/4 cup pomegranate molasses or balsamic vinegar
For the Garnish
- 2 tablespoons extra virgin olive oil
- 2 onions, finely sliced
- Salt
- 2 cloves garlic, crushed or grated
- 1/4 teaspoon ground turmeric
- 1 teaspoon dried mint
Instructions
- Cook the aromatics. In a large Dutch oven, heat olive oil over medium-high heat. Add the onion and sauté until golden. Stir in garlic for 30 seconds, then add turmeric and stir until evenly coated.
- Add beets and potato. Add the beet and potato and stir and cook for approximately 5 minutes, reduce the heat if required. The beets will turn the mixture pink.
- Add lentils and simmer. Mix in the lentils and water or broth. Bring to a boil, then 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, fenugreek, and dill. Simmer, covered, until the soup thickens and the lentils completely soften, another 20 minutes.
- Prepare the garnish. Meanwhile, take a non-stick frying pan and place over medium-high heat. Add olive oil and once it glistens, add the onions with a pinch of salt. Cook, stirring regularly until the onions have caramelized, about 10 minutes. Lower the heat to ensure the onions do not burn. Then add garlic, turmeric and dried mint and stir until evenly coated for about 1 minute. Turn the heat off.
- Season and serve. Once the lentils are tender, season the soup with salt and pepper. Stir in 2 tablespoons pomegranate molasses or 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.
Notes
- Shop this recipe: Visit our shop to browse quality Mediterranean ingredients, including the olive oil, green lentils, and pomegranate molasses used in this recipe.
- Fenugreek adds a distinctive flavor to the soup, balancing the sweetness of the beets. Though commonly used in curry powders, both the leaves and seeds can be difficult to find in grocery stores. You can add 2 tablespoons dried fenugreek leaves along with the other herbs or 1/2 teaspoon ground fenugreek seed instead, or skip it altogether.
- How to Store + Freeze: Ash-e Shooli tastes even better the next day as the flavors deepen. Allow the soup to cool completely before storing. Transfer to an airtight container and refrigerate for up to 4 days. For longer storage, freeze in portions for up to 2 months.
- To Reheat: Warm gently on the stovetop over low heat or in a microwave using a microwave-safe bowl. If the soup thickens in the fridge, simply add a splash of water or broth when reheating.
Nutrition
Calories: 296.2kcal | Carbohydrates: 44.2g | Protein: 9.2g | Fat: 10g | Saturated Fat: 1.4g | Polyunsaturated Fat: 1.2g | Monounsaturated Fat: 7g | Sodium: 1191.9mg | Potassium: 773.8mg | Fiber: 11.1g | Sugar: 14.2g | Vitamin A: 2630.2IU | Vitamin C: 37mg | Calcium: 81mg | Iron: 4.3mg
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