High Protein Ash Reshteh
Elevate your meal with this hearty and nourishing High Protein Ash Reshteh, a modern twist on the traditional Persian comfort food. Packed with plant-based protein from green lentils, chickpeas, and kidney beans, this recipe is a wholesome one-pot wonder perfect for any season. A symphony of fresh herbs—spinach, parsley, cilantro, and dill—brings vibrant flavor and color, while warming spices like turmeric, cumin, and coriander add an aromatic depth. Reshteh noodles (or whole wheat linguine) give this dish its signature heartiness, and a final touch of tangy lime juice and creamy Greek yogurt takes it to the next level. Ready in under 90 minutes and bursting with nutrients, this satisfying, high-protein soup is a must-try for vegetarians and anyone seeking a healthier take on comfort food. Perfect for serving a crowd or enjoying meal prep leftovers, it's an easy way to embrace the bold flavors of Persian cuisine.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 2 large onion, thinly sliced
- 4 cloves garlic, minced
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 cup green lentils, rinsed and drained
- 1 15-ounce can chickpeas, drained and rinsed
- 1 15-ounce can kidney beans, drained and rinsed
- 5 cups fresh spinach, chopped
- 1 cup fresh parsley, chopped
- 1 cup fresh cilantro, chopped
- 1 cup fresh dill, chopped
- 8 cups vegetable broth
- 8 ounces Reshteh noodles (or whole wheat linguine)
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons lime juice
- 1 cup Greek yogurt
- 0.25 cup mint leaves, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot over medium heat. Add the sliced onions and sauté until golden brown, about 10 minutes.
Add minced garlic to the pot and cook for another 1-2 minutes until fragrant.
Stir in the turmeric, ground cumin, and ground coriander, allowing the spices to cook with the onions and garlic for about 1 minute.
Pour in the vegetable broth and add the green lentils. Bring to a boil, then reduce heat to low and let simmer for 15 minutes.
Add the chickpeas and kidney beans to the lentil mixture and continue to simmer for another 15 minutes.
Stir in the chopped spinach, parsley, cilantro, and dill, cooking until the greens are wilted, about 5 minutes.
Break the Reshteh noodles into thirds and add them to the pot. Continue to simmer until the noodles are tender, approximately 10 minutes.
Season the soup with salt and pepper, adjusting to taste as needed.
Before serving, stir in the lime juice and mix well.
Serve hot with a dollop of Greek yogurt on top and a sprinkle of chopped mint leaves for garnish, if desired.
Nutrition Facts
Calories |
2873 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.0 g | 104% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 9.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9301 mg | 404% | |
| Total Carbohydrate | 434.1 g | 158% | |
| Dietary Fiber | 125.9 g | 450% | |
| Total Sugars | 76.5 g | ||
| Protein | 149.5 g | 299% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2224 mg | 171% | |
| Iron | 83.9 mg | 466% | |
| Potassium | 13675 mg | 291% | |
*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.
