Low Fat Ash Reshteh
Discover the wholesome, flavorful goodness of **Low Fat Ash Reshteh**, a lightened-up twist on the classic Persian noodle soup. Packed with protein-rich legumes like chickpeas, red kidney beans, and lentils, this comforting dish is brimming with the bright, herbaceous flavors of fresh parsley, cilantro, dill, and spinach. The use of reshteh noodles or whole-wheat linguine adds a hearty texture, while turmeric, garlic, and dried mint lend aromatic depth. Simmered in vegetable broth, this nutrient-dense recipe is perfect for a nourishing meal without compromising on flavor. Finished with a splash of lemon juice for zest and optionally garnished with caramelized onions and low-fat yogurt, this low-fat version of Ash Reshteh is a must-try for fans of healthy soups. Ready in just over an hour, it serves as a perfect plant-based centerpiece for cozy family dinners or satisfying meal prep.
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Recipe Information
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)
Instructions
Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add the sliced onions and sauté for 10-12 minutes until golden brown. Reserve a small amount for garnish if desired.
Add minced garlic and 1 teaspoon of turmeric powder to the pot, stirring for 1 minute until fragrant.
Stir in 1 tablespoon of dried mint, then add 1 cup each of cooked chickpeas, red kidney beans, and green lentils. Mix well.
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.
Pour in 8 cups of vegetable broth and bring the mixture to a gentle simmer.
Break the reshteh or whole-wheat linguine into thirds and add to the pot. Cook for about 15 minutes until the noodles are tender.
Season with 2 teaspoons of salt and 1 teaspoon of black pepper. Adjust seasoning to taste.
Finish with 2 tablespoons of lemon juice, stir well, and let the soup simmer for an additional 5 minutes.
Serve hot, garnished with reserved onions and a dollop of low-fat or non-fat yogurt if desired.
Nutrition Facts
Calories |
1283 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.8 g | 61% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 8.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9508 mg | 413% | |
| Total Carbohydrate | 177.8 g | 65% | |
| Dietary Fiber | 36.4 g | 130% | |
| Total Sugars | 49.3 g | ||
| Protein | 49.9 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 733 mg | 56% | |
| Iron | 21.8 mg | 121% | |
| Potassium | 6333 mg | 135% | |
*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.
