Menu Monday: Persian Pea Soup with Pomegranate

Soup is the Word


A new soup recipe is always a cause for celebration in our house. It’s cold, we just got our first snowfall of the season, and “soup” is the word. I stumbled across a recipe for this lovely pea soup online. The original author is Lisa Turner. As usual I tinkered with it a bit, and here is my adaptation.

First a bit of background; this soup hails from Iraq and Iran and is considered an Ash, meaning a thick comforting soup ( it can stand on its own as a meal). If you like a thinner soup, you can always add more broth or water.  

The flavors are savory with a bit of a kick and the pomegranate seeds give it a sweet and tart burst in your mouth. I always say fresh herbs make everything better, and this dish is loaded with them.

We feasted on this recipe for several days, adding a dark, hearty bread. You may also want to add a fresh spinach salad. It’s quite simple and so satisfying.




  • 1 tbsp. olive oil
  • 1 chopped onion
  • 1 crushed garlic clove
  • 1 cup green split peas or any type of lentils (rinsed)
  • 1 tsp. fennel seeds (lightly crush them to bring out the flavor)
  • 1 tsp. turmeric
  • ¼ tsp. cinnamon
  • ¼ tsp. cayenne
  • 6 cups of stock or water
  • ½ cup rinsed white rice
  • ¼ balsamic vinegar (or pomegranate molasses)
  • Big handful of fresh mint (chopped)
  • Big handful of fresh parsley (chopped)
  • Salt & pepper to taste
  • Fresh pomegranate seeds



  • Swirl olive oil in a big pot on medium heat. Add the onions, then the garlic. After a few minutes, add the peas and let it cook for a couple more minutes.
  • Put in the fennel, turmeric, cinnamon and cayenne. Stir it all up.
  • Pour in the stock or water, bring to a boil, then reduce the heat and cook on low until the peas are tender.
  • Add the rice, (make sure you rinse it first) cover the pot and let it cook for about 20 minutes. Add the fresh herbs and balsamic vinegar. I used pomegranate flavored vinegar, the original recipe calls for pomegranate molasses which you can find at Middle Eastern groceries.
  • Take the pot off the heat and season with salt and pepper. Once you put the soup into bowls, then add the final touch- a small handful of fresh pomegranate seeds.



Now all you need is a roaring fire, a loved one or two gathered around, and you are all set.





We are also here to help! If you’re ready for support or want more information on healthy winter soups, drop us an  or give us a call at 877-293-9355 ext. 0!



Health Advisor  |  

facebook-logo  twitter-logo-silhouette  linkedin-logo