🍲 Ash reshteh (Persian noodle soup)

Name: Ash reshteh (Persian noodle soup)
Total time: 150 min
Yield: 8
Cuisine: Iran
Ingredients: 100 g dried chickpeas and 100 g dried kidney or white beans, soaked overnight; 100 g green or brown lentils; 250 g reshteh noodles or thin wheat noodles; 300 g spinach and a large bunch each of parsley, cilantro and dill, chopped (about 300 g herbs); 3 onions, thinly sliced; 4 garlic cloves, sliced; 1 tsp turmeric, salt and pepper; 4 tbsp vegetable oil and 2 tbsp dried mint; 150 ml liquid kashk; 2.5 litres water

Origin: Iran

380kcal

per serving · 400 g

95kcal

per 100 g

18 gProtein4.5 g / 100 g

12 gFat3 g / 100 g

52 gCarbs13 g / 100 g

Ash reshteh is a thick Persian soup of beans, chickpeas and lentils cooked with a large amount of chopped herbs and spinach, with thin reshteh noodles added at the end. It is topped with kashk, a tangy fermented whey, plus crispy fried onions and dried mint sizzled in oil. Hearty, green and savoury, it is served hot in big bowls.

Diets

✓

Vegetarianno meat or fish in a typical recipe

✓

No pork

Not veganbecause of: kashk

Contains glutenbecause of: noodles

Contains dairybecause of: kashk

Not keto13 g carbs per 100 g

Allergens

Contains (in a typical recipe):

⚠ Gluten ⚠ Milk

What it is made of

noodleslentilschickpeasbeansspinachparsleykashkmintonion

Recipe

8 servings150 min

Ingredients

100 g dried chickpeas and 100 g dried kidney or white beans, soaked overnight
100 g green or brown lentils
250 g reshteh noodles or thin wheat noodles
300 g spinach and a large bunch each of parsley, cilantro and dill, chopped (about 300 g herbs)
3 onions, thinly sliced
4 garlic cloves, sliced
1 tsp turmeric, salt and pepper
4 tbsp vegetable oil and 2 tbsp dried mint
150 ml liquid kashk
2.5 litres water

Method

Simmer the chickpeas and beans in the water for about 1 hour, add the lentils and cook for 20 minutes more.
Fry the onions in 3 tbsp oil until deep golden; keep half for the topping and add the rest to the pot with the garlic and turmeric.
Add the spinach and herbs, season and simmer for 20 minutes, stirring now and then.
Break in the noodles and cook for 10–15 minutes until soft and the soup is thick. Stir in half the kashk.
Warm the dried mint in the remaining oil for a few seconds. Serve the soup topped with kashk, fried onions and mint oil.

How to make it lighter

Most of the fat is in the toppings: use a spoonful of fried onions and a few drops of mint oil instead of a thick layer.
Bake the onions with 1 tablespoon of oil instead of frying them in 3 — each tablespoon is about 120 kcal.
Ladle more of the herbs and beans and fewer noodles into your bowl.

History

Ash is the Persian name for a family of thick soups, and ash reshteh is one of the best known. It is traditionally cooked for Nowruz, the Persian New Year, and for farewells and gatherings; the noodles are said to symbolise taking hold of the threads of one's life and good fortune.

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →