Ash Reshteh (Persian Noodle, Bean and Herb Soup)

A satisfying traditional soup loaded with fiber and protein from three legumes, abundant fresh green herbs, and high-protein Greek yogurt.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 50 g (1/4 cup) dry borlotti beans (soaked and pre-cooked) · 150 kcal in the whole recipe
• 50 g (1/4 cup) dry chickpeas (soaked and pre-cooked) · 178 kcal in the whole recipe
• 60 g (1/3 cup) green lentils · 211 kcal in the whole recipe
• 80 g (2.8 oz) dry noodles (reshteh or flat wheat noodles) · 307 kcal in the whole recipe
• 250 g (8.8 oz) fresh spinach, chopped · 58 kcal in the whole recipe
• 40 g (1.4 oz) fresh parsley, chopped · 14 kcal in the whole recipe
• 30 g (1 oz) fresh dill, chopped · 14 kcal in the whole recipe
• 150 g (1 medium) onion, thinly sliced · 60 kcal in the whole recipe
• 16 g (4 cloves) garlic, finely minced · 24 kcal in the whole recipe
• 250 g (1 cup) nonfat greek yogurt (instead of traditional kashk) · 152 kcal in the whole recipe
• 18 g (1.5 tbsp) olive oil · 159 kcal in the whole recipe
• 1 tsp ground turmeric, 1 tbsp dried mint, salt and black pepper

Method

1. In a large pot, sauté sliced onions in 12 g olive oil over medium heat at 175°C (350°F) for 10 minutes until golden; add garlic and turmeric, stirring for 1 minute, then set half aside for topping.

   

2. Add green lentils, pre-cooked borlotti beans, chickpeas, salt, pepper, and 6 cups of hot water to the pot; simmer over low-medium heat for 15-20 minutes until lentils are tender.

   

3. Stir in the chopped spinach, parsley, and dill, cooking for 10 minutes; then add dry noodles and simmer for 8-10 minutes until noodles are cooked and soup thickens.

   

4. Warm dried mint in the remaining 6 g olive oil in a small pan over low heat for 1 minute; serve soup in bowls topped with nonfat greek yogurt, reserved onions, and mint oil.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.