Heart-Healthy Ash Reshteh
Discover the flavorful and nourishing twist on a traditional Persian favorite with Heart-Healthy Ash Reshteh. This vibrant soup combines wholesome ingredients like fiber-rich legumes, fresh herbs, and whole wheat noodles, all simmered in a low-sodium vegetable broth for a guilt-free indulgence. Turmeric, dried mint, and a splash of lemon juice infuse each bowl with layers of aromatic depth, while the absence of saturated fats makes it a perfect choice for heart-conscious diners. Packed with protein, vitamins, and anti-inflammatory goodness, this comforting dish is both delicious and nutritious, giving you a modern take on a classic recipe that’s perfect for any season.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 2 medium, thinly sliced onion
- 4 cloves, minced garlic
- 1 teaspoon turmeric
- 1 cup chickpeas, cooked
- 1 cup lentils, cooked
- 1 cup red kidney beans, cooked
- 5 cups, chopped spinach
- 2 cups, chopped fresh parsley
- 2 cups, chopped fresh cilantro
- 1 cup, chopped fresh dill
- 1 cup, chopped green onions
- 8 ounces whole wheat noodles
- 8 cups low-sodium vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons dried mint
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a large pot over medium heat. Add the onions and sauté until golden and softened, about 10 minutes.
Stir in the minced garlic and turmeric, cooking for another 2 minutes until fragrant.
Add the cooked chickpeas, lentils, and red kidney beans to the pot, stirring to combine with the onion mixture.
Pour in the vegetable broth, and bring the mixture to a gentle boil. Reduce the heat and let it simmer for about 30 minutes.
Add the chopped spinach, parsley, cilantro, dill, and green onions to the pot. Stir well and let simmer for another 15 minutes.
Break the whole wheat noodles in half and add them to the pot. Continue to simmer until the noodles are cooked, about 10-12 minutes.
Season the soup with salt and black pepper to taste. Stir in the dried mint and lemon juice, mixing well.
Taste and adjust the seasoning if necessary. Serve hot, garnished with a pinch of dried mint if desired.
Nutrition Facts
Calories |
1326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 51% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3789 mg | 165% | |
| Total Carbohydrate | 206.2 g | 75% | |
| Dietary Fiber | 40.8 g | 146% | |
| Total Sugars | 38.8 g | ||
| Protein | 48.8 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 796 mg | 61% | |
| Iron | 26.6 mg | 148% | |
| Potassium | 5616 mg | 119% | |
*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.
