Sugar-Free Ash Reshteh

Discover the comforting flavors of Sugar-Free Ash Reshteh, a traditional Persian noodle soup that's as hearty as it is nutritious. Packed with wholesome ingredients like fresh spinach, parsley, cilantro, and dill, this dish brims with vibrant greenery, complemented by protein-rich chickpeas, lentils, and kidney beans. Infused with the warm aroma of turmeric and a hint of dried mint, every spoonful is a celebration of bold spices and earthy flavors. Reshteh noodles (or whole wheat linguine pasta) lend a satisfying texture, while an optional dollop of kashk or Greek yogurt adds a creamy, tangy finish. Perfect for a healthy, filling meal, this recipe is sugar-free and brimming with plant-based goodness, making it ideal for those seeking a nourishing soup that’s rich in tradition and flavor.

Nutriscore Rating: 71/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 2 large onion, thinly sliced
• 4 Garlic cloves, minced
• 1 teaspoon turmeric powder
• 1 cup chickpeas, canned or cooked
• 1 cup lentils, cooked
• 1 cup red kidney beans, canned or cooked
• 3 cups fresh spinach, chopped
• 2 cups fresh parsley, chopped
• 1 cup fresh cilantro, chopped
• 1 cup fresh dill, chopped
• 1 cup green onions, chopped
• 10 cups water or vegetable broth
• 200 grams whole wheat Reshteh noodles or linguine pasta
• 2 tablespoons dried mint leaves
• 2 teaspoons salt
• 1 teaspoon black pepper
• 1 cup kashk (fermented whey) or Greek yogurt (optional)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the thinly sliced onions and sauté until they are golden brown, about 10 minutes.

Step 3

Stir in the minced garlic and turmeric powder, cooking for another 2 minutes until aromatic.

Step 4

Add the chickpeas, lentils, and kidney beans to the pot, stirring to combine.

Step 5

Mix in the chopped spinach, parsley, cilantro, dill, and green onions.

Step 6

Pour in the water or vegetable broth and bring the mixture to a simmer.

Step 7

Reduce the heat to low and let it cook for about 30 minutes, stirring occasionally.

Step 8

Add the Reshteh noodles or pasta, ensuring they are submerged in the broth.

Step 9

Continue to simmer the soup for 15-20 minutes until the noodles are cooked through.

Step 10

Stir in the dried mint leaves, salt, and black pepper.

Step 11

Taste the soup and adjust the seasoning as necessary.

Step 12

Optional: Serve the Ash Reshteh with a dollop of kashk or Greek yogurt on top if desired.

Step 13

Ladle the soup into bowls and serve hot.

Nutrition Facts

Serving size	(4031.7g)

Amount per serving	% Daily Value*
Calories	1132.1

Total Fat 59.5g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 4.0g
Cholesterol 12.0mg	0%
Sodium 15730.6mg	0%
Total Carbohydrate 125.7g	0%
Dietary Fiber 43.8g	0%
Total Sugars 31.4g
Protein 69.7g	0%

Vitamin D 0IU	0%
Calcium 2395.5mg	0%
Iron 61.9mg	0%
Potassium 9734.3mg	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: 40.7%

Protein: 21.2%

Carbs: 38.2%