Persian comfort in layers: rice and earthy lentils crowned with sweet dates and deeply caramelised onions. A complete plant protein from one pot that has fed generations of wrestlers in Iran.
15 minPrep
35 minCook
50 minTotal
4Serves
Adas Polo (Persian Lentil Rice)
by · Medium
Vegan
Source of protein
Source of fibre
Low fat
Low salt
Free from every allergen we track.
Persian comfort in layers: rice and earthy lentils crowned with sweet dates and deeply caramelised onions. A complete plant protein from one pot that has fed generations of wrestlers in Iran.
15 minPrep
35 minCook
50 minTotal
4Serves
Nutrition
Per serving · 0.3 kg
515kcal2173 kJ
Protein18.1 g36%
Carbohydrate100 g38%
Net carbs †87.1 g
Sugars20 g22%
Fibre12.9 g
Fat7.52 g11%
Saturates1.02 g5%
Salt †0.12 g2%
Calculated from 100% of ingredients. Some values are estimated or unavailable — marked below.
Estimated (partial coverage)
Low coverage
†Calculated
—No data
Amount · % of EU reference intake (RI) for an average adult (8,400 kJ / 2,000 kcal). Source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 - Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 For general reference only — not medical or dietary advice.
Before you start
You'll need
cutting board
fine-mesh sieve
large pot
non-stick pan
santoku knife
Ingredients
Quantities scale automatically · metric units (change in profile)
2 piece
Onion raw≈ 220 g
250 g
Rice parboiled, raw
2 g
Cumin seed
25 ml
Olive oil
1 g
Turmeric ground
1 g
Cinnamon ground
1 pinch
Common salt/table salt
1 pinch
Saffron (optional)
1 pinch
Pepper black, dried
200 g
Lentil mature
80 g
Date dried
Instructions
1
Simmer the lentils in unsalted water in a large pot for 20 minutes until just tender, then drain them in a fine-mesh sieve.
2
Cook the rice in the same pot with salt; fold the lentils in for the last 5 minutes so they steam together. The cinnamon, the ground cumin and the turmeric go into the pot with the rice.
3
Slice the onions into thin rings on a cutting board with a santoku knife and fry them slowly in the olive oil in a non-stick pan for 12-15 minutes until deeply browned. Warm the chopped dates in the pan for the last minute.
4
Season the lentil rice with black pepper, pile it up and crown with the caramelised onions and dates. A pinch of saffron bloomed in a spoonful of hot water and drizzled over the top is the classic finish.
Before you start
You'll need
cutting board
fine-mesh sieve
large pot
non-stick pan
santoku knife
Ingredients
Quantities scale automatically · metric units (change in profile)
2 piece
Onion raw≈ 220 g
250 g
Rice parboiled, raw
2 g
Cumin seed
25 ml
Olive oil
1 g
Turmeric ground
1 g
Cinnamon ground
1 pinch
Common salt/table salt
1 pinch
Saffron (optional)
1 pinch
Pepper black, dried
200 g
Lentil mature
80 g
Date dried
Instructions
1
Simmer the lentils in unsalted water in a large pot for 20 minutes until just tender, then drain them in a fine-mesh sieve.
2
Cook the rice in the same pot with salt; fold the lentils in for the last 5 minutes so they steam together. The cinnamon, the ground cumin and the turmeric go into the pot with the rice.
3
Slice the onions into thin rings on a cutting board with a santoku knife and fry them slowly in the olive oil in a non-stick pan for 12-15 minutes until deeply browned. Warm the chopped dates in the pan for the last minute.
4
Season the lentil rice with black pepper, pile it up and crown with the caramelised onions and dates. A pinch of saffron bloomed in a spoonful of hot water and drizzled over the top is the classic finish.
Nutrition
Per serving · 0.3 kg
515kcal2173 kJ
Protein18.1 g36%
Carbohydrate100 g38%
Net carbs †87.1 g
Sugars20 g22%
Fibre12.9 g
Fat7.52 g11%
Saturates1.02 g5%
Salt †0.12 g2%
Calculated from 100% of ingredients. Some values are estimated or unavailable — marked below.
Estimated (partial coverage)
Low coverage
†Calculated
—No data
Amount · % of EU reference intake (RI) for an average adult (8,400 kJ / 2,000 kcal). Source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 - Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 For general reference only — not medical or dietary advice.