Low Fat Ash Reshteh

Discover the healthier twist on a Persian classic with this Low Fat Ash Reshteh recipe! This hearty and herbaceous noodle soup is a soul-warming comfort food, loaded with fiber-rich legumes like chickpeas, red kidney beans, and green lentils, complemented by vibrant fresh greens including spinach, parsley, cilantro, and dill. Flavored with aromatic turmeric, dried mint, and a splash of tangy lemon juice, this dish delivers big on taste while staying light on the calories. Whole-wheat linguine serves as a nutritious alternative to traditional reshteh noodles, making it perfect for those seeking a wholesome yet satisfying meal. Ready in just over an hour, this one-pot wonder is ideal for cozy weeknight dinners or meal prepping. Serve it with a garnish of golden crispy onions and a dollop of low-fat yogurt for a classic, creamy finish!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 2 large, thinly sliced onion
• 4 cloves, minced garlic
• 1 teaspoon turmeric powder
• 1 tablespoon dried mint
• 1 cup, cooked chickpeas
• 1 cup, cooked red kidney beans
• 1 cup, cooked green lentils
• 200 grams, chopped spinach
• 1 cup, chopped fresh parsley
• 1 cup, chopped fresh cilantro
• 1 cup, chopped fresh dill
• 8 cups vegetable broth
• 200 grams reshteh or whole-wheat linguine
• 2 teaspoons salt
• 1 teaspoon black pepper
• 2 tablespoons lemon juice
• 1 cup yogurt (low-fat or non-fat, optional for garnish)

Directions

Step 1

Heat 2 tablespoons of olive oil in a large pot over medium heat.

Step 2

Add the sliced onions and sauté for 10-12 minutes until golden brown. Reserve a small amount for garnish if desired.

Step 3

Add minced garlic and 1 teaspoon of turmeric powder to the pot, stirring for 1 minute until fragrant.

Step 4

Stir in 1 tablespoon of dried mint, then add 1 cup each of cooked chickpeas, red kidney beans, and green lentils. Mix well.

Step 5

Add 200 grams of chopped spinach, 1 cup of chopped fresh parsley, cilantro, and dill each. Stir for 2-3 minutes until the greens wilt slightly.

Step 6

Pour in 8 cups of vegetable broth and bring the mixture to a gentle simmer.

Step 7

Break the reshteh or whole-wheat linguine into thirds and add to the pot. Cook for about 15 minutes until the noodles are tender.

Step 8

Season with 2 teaspoons of salt and 1 teaspoon of black pepper. Adjust seasoning to taste.

Step 9

Finish with 2 tablespoons of lemon juice, stir well, and let the soup simmer for an additional 5 minutes.

Step 10

Serve hot, garnished with reserved onions and a dollop of low-fat or non-fat yogurt if desired.

Nutrition Facts

Serving size	(2685.8g)

Amount per serving	% Daily Value*
Calories	1283.0

Total Fat 47.8g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 8.7g
Cholesterol 0mg	0%
Sodium 9507.9mg	0%
Total Carbohydrate 177.8g	0%
Dietary Fiber 36.4g	0%
Total Sugars 49.3g
Protein 49.9g	0%

Vitamin D 0IU	0%
Calcium 732.9mg	0%
Iron 21.8mg	0%
Potassium 6333.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.1%

Protein: 14.9%

Carbs: 53.0%