Sugar-Free Ash Reshteh
Delight in the wholesome goodness of **Sugar-Free Ash Reshteh**, a vibrant Persian herb and noodle soup that’s as comforting as it is nourishing. Perfect for those seeking a refined sugar-free meal, this flavorful recipe combines hearty legumes like chickpeas, lentils, and kidney beans with a vibrant medley of fresh herbs, including spinach, parsley, cilantro, dill, and green onions. Whole wheat Reshteh noodles (or linguine) add a satisfying texture, while the aroma of turmeric, garlic, and dried mint infuses each bowl with irresistible warmth. Simmered to perfection in a rich vegetable broth, this vegan-friendly dish can be elevated with a dollop of tangy **kashk** (fermented whey) or Greek yogurt. Ready in just 90 minutes and perfect for six generous servings, this traditional Iranian comfort food is a perfect choice for a healthy, hearty meal. Keywords: sugar-free soup, Persian Ash Reshteh recipe, vegan Iranian cuisine, healthy noodle soup, plant-based comfort food.
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Recipe Information
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)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the thinly sliced onions and sauté until they are golden brown, about 10 minutes.
Stir in the minced garlic and turmeric powder, cooking for another 2 minutes until aromatic.
Add the chickpeas, lentils, and kidney beans to the pot, stirring to combine.
Mix in the chopped spinach, parsley, cilantro, dill, and green onions.
Pour in the water or vegetable broth and bring the mixture to a simmer.
Reduce the heat to low and let it cook for about 30 minutes, stirring occasionally.
Add the Reshteh noodles or pasta, ensuring they are submerged in the broth.
Continue to simmer the soup for 15-20 minutes until the noodles are cooked through.
Stir in the dried mint leaves, salt, and black pepper.
Taste the soup and adjust the seasoning as necessary.
Optional: Serve the Ash Reshteh with a dollop of kashk or Greek yogurt on top if desired.
Ladle the soup into bowls and serve hot.
Nutrition Facts
Calories |
1132 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.5 g | 76% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 15731 mg | 684% | |
| Total Carbohydrate | 125.7 g | 46% | |
| Dietary Fiber | 43.8 g | 156% | |
| Total Sugars | 31.4 g | ||
| Protein | 69.7 g | 139% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2396 mg | 184% | |
| Iron | 61.9 mg | 344% | |
| Potassium | 9734 mg | 207% | |
*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.
