Nut-Free Ash Reshteh
Dive into the comforting flavors of Persian cuisine with this Nut-Free Ash Reshteh recipe, a delightful spin on the classic herbaceous noodle soup. Packed with aromatic spices like turmeric and dried mint, this hearty dish features a medley of fresh greens—spinach, parsley, cilantro, and dill—paired perfectly with protein-rich legumes including chickpeas, red beans, and lentils. Reshteh noodles, simmered to tender perfection in a rich vegetable broth, bring authentic texture to every bite. Brightened with a splash of lemon juice and topped with fried mint and optional yogurt, this nut-free variation caters to dietary needs without compromising depth of flavor. With 30 minutes of prep and an hour of cooking, this vibrant vegan-friendly dish serves six and makes a soul-warming choice for family dinners or gatherings.
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Recipe Information
Ingredients
- 3 tablespoons olive oil
- 3 medium onions
- 4 pieces garlic cloves
- 2 teaspoons turmeric
- 2 tablespoons dried mint
- 200 grams spinach
- 100 grams fresh parsley
- 100 grams fresh cilantro
- 100 grams fresh dill
- 400 grams canned chickpeas
- 400 grams canned red beans
- 400 grams canned lentils
- 2 liters vegetable broth
- 250 grams reshteh noodles
- 200 grams yogurt (optional for garnish)
- 2 tablespoons lemon juice
- 2 teaspoons salt
- 1 teaspoon black pepper
Instructions
Dice the onions and mince the garlic cloves.
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the onions and sauté until golden brown, about 10 minutes.
Add the minced garlic and continue to sauté for another 2 minutes.
Stir in the turmeric and half the dried mint, cooking for 1 more minute until fragrant.
Add chopped spinach, parsley, cilantro, and dill to the pot. Sauté for 5 minutes until the herbs wilt.
Rinse and drain the canned chickpeas, red beans, and lentils, then add them to the pot.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for 30 minutes.
Break the reshteh noodles into thirds and add them to the soup. Cook for an additional 15 minutes, stirring occasionally.
Add lemon juice, salt, and black pepper to taste.
In a small skillet, heat the remaining tablespoon of olive oil and fry the remaining dried mint for a quick garnish.
Serve hot with a dollop of yogurt and the fried mint on top for garnish, if desired.
Nutrition Facts
Calories |
3435 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.6 g | 99% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 10.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13072 mg | 568% | |
| Total Carbohydrate | 557.8 g | 203% | |
| Dietary Fiber | 115.4 g | 412% | |
| Total Sugars | 76.9 g | ||
| Protein | 155.5 g | 311% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1333 mg | 103% | |
| Iron | 59.1 mg | 328% | |
| Potassium | 11249 mg | 239% | |
*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.
