Adasi (Persian Lentil Stew)

Ingredients

• 1 1/2 cups (290g) dried brown or green lentils
• 2 Tbs (27g) olive oil, plus more for drizzling
• 1 large (200g) onion, finely chopped
• 1 tsp (2g) ground turmeric
• 1 tsp (2g) ground cumin
• 6 cups (1.4L) water
• 1 tsp (6g) salt
• 1/2 tsp (1g) black pepper
• 1/2 tsp (1g) ground golpar (optional)
• 1/2 (25g) lemon, juiced

Instructions

1. Rinse the lentils and pick out any small stones.
2. Heat the olive oil in a pot over medium heat. Cook the onion for 8-10 minutes, until golden.
3. Stir in the turmeric and cumin and cook for 30 seconds.
4. Add the lentils and water. Bring to a boil, then lower the heat and simmer uncovered for 35-45 minutes, until the lentils are very soft and starting to fall apart. Add more water if it gets too thick.
5. Mash about a third of the lentils with a potato masher (or blend briefly with an immersion blender) for a thick, creamy texture.
6. Season with salt, pepper, and lemon juice. Ladle into bowls and top with a pinch of golpar and a drizzle of olive oil.

Notes

• Why it’s diabetes-friendly: Lentils bring a lot of fiber and plant protein, so they raise blood sugar more slowly than most starches. On its own a bowl is still a moderate-carb meal, so I eat it with a protein: a spoonful of Greek yogurt, a fried egg or two on top, or a slice of Kuku Sabzi first.
• Golpar: Ground Persian hogweed seed, often mislabeled “angelica” in shops. It’s earthy and slightly citrusy, and traditional on adasi, but the stew is still good without it.
• Some versions add potato or a little flour to thicken the stew. Mashing some of the lentils does the same job without the extra starch.
• Keeps 5 days in the fridge and freezes well. It thickens as it sits, so loosen it with water when reheating.