Soy-Free Ash Reshteh

Dive into the comforting flavors of **Soy-Free Ash Reshteh**, a plant-based twist on the beloved Persian noodle and legume soup. This hearty, protein-packed meal is a celebration of herbs and wholesome ingredients, featuring tender chickpeas, lentils, and kidney beans simmered with fragrant turmeric and a medley of fresh spinach, parsley, cilantro, and chives. Whole wheat linguine acts as a perfect substitute for traditional reshtah noodles, and a dollop of creamy kashk (or its substitutes like Greek yogurt or sour cream) adds a tangy finish. With its rich texture and warm spices, this soy-free variation of Ash Reshteh is both nourishing and satisfying, making it an ideal dish for family meals or cozy gatherings. Perfect for vegetarians and anyone seeking a soy-free, high-protein comfort food, this timeless soup is a delicious nod to Persian culinary heritage.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:190 mins

Total Time:210 mins

Servings: 6

Ingredients

• 4 tablespoons olive oil
• 2 large, thinly sliced onions
• 4 cloves, minced garlic
• 1 teaspoon turmeric
• 1 cup, dried chickpeas
• 1 cup, dried lentils
• 1 cup, dried kidney beans
• 200 grams, roughly chopped spinach
• 1 bunch, finely chopped parsley
• 1 bunch, finely chopped cilantro
• 0.5 bunch, finely chopped chives
• 250 grams reshtah (or whole wheat linguine)
• 10 cups water
• 2 teaspoons salt
• 0.5 teaspoon black pepper
• 1 cup kashk (fermented whey, substitute: Greek yogurt or sour cream)

Directions

Step 1

Rinse the dried chickpeas, lentils, and kidney beans under cold water. Soak them separately in bowls of water overnight (or for at least 8 hours).

Step 2

In a large pot, heat the olive oil over medium heat. Add the sliced onions and cook until golden brown, about 10-15 minutes.

Step 3

Mix in the minced garlic and turmeric, stirring constantly for about 1 minute until fragrant.

Step 4

Drain the soaked chickpeas, lentils, and kidney beans, and add them to the pot.

Step 5

Pour in the water and bring the mixture to a boil. Reduce the heat to low and let it simmer covered for about 1.5 hours or until the beans are cooked and tender.

Step 6

Add the chopped spinach, parsley, cilantro, and chives to the soup. Stir well and let them cook for about 10 minutes.

Step 7

Break the reshtah or linguine into 2-inch pieces and add them to the pot. Continue to simmer for another 10-15 minutes or until the noodles are cooked.

Step 8

Season the soup with salt and black pepper to taste.

Step 9

Stir in the kashk, Greek yogurt, or sour cream just before serving. Make sure to keep some extra for garnishing.

Step 10

Serve the Ash Reshteh hot, garnished with a dollop of kashk on top, and a sprinkle of fried onions or additional herbs if desired.

Nutrition Facts

Serving size	(3784.2g)

Amount per serving	% Daily Value*
Calories	2155.1

Total Fat 89.0g	0%
Saturated Fat 19.3g	0%
Polyunsaturated Fat 10.9g
Cholesterol 48mg	0%
Sodium 6421.7mg	0%
Total Carbohydrate 269.3g	0%
Dietary Fiber 45.9g	0%
Total Sugars 37.9g
Protein 81.3g	0%

Vitamin D 0IU	0%
Calcium 889.6mg	0%
Iron 21.6mg	0%
Potassium 3843.0mg	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: 36.4%

Protein: 14.8%

Carbs: 48.9%