High-Protein Ash-eh Reshteh (Persian Bean & Pasta Soup) is a robust & tasty soup. It contains lentils, chickpeas, pinto beans, spinach, herbs, & reshteh noodles. This soup is not suitable for a gluten-free diet as traditional reshteh noodles contain wheat, but gluten-free noodles can be used instead. This High-Protein Ash-eh Reshteh is prepared in 1 hour and 55 minutes, perfect for a comforting dinner. Serve this Persian bean and pasta soup with warm whole-grain flatbread, Persian herb salad, cucumber yogurt salad, & roasted vegetables. This soup stores properly, perfect for preparing meal in advance. It contains 48g net carbs and 18g protein.
STATS:
- Calories: 420 kcal
- Prep Time: 25 minutes
- Serving Size: 1 & ½ cups soup
- Cook Time: 1 hour 30 minutes
- Total Time: 1 hour 55 minutes
- Course: Main Course, Soup
- Diet: High-Protein
- Cuisine: Persian, Middle Eastern
- Serving: 8
EQUIPMENT:
- Large soup pot
- Cutting board
- Wooden spoon
- Ladle
- Knife
- Small skillet
INGREDIENTS:
SOUP:
- ½ cup dry chickpeas
- 14 cups water
- ½ cup dry green lentils
- ¼ cup extra-virgin olive oil
- ½ cup dry pinto beans
- 1 tbsp. extra-virgin olive oil (for finishing)
- 1 pound scallions
- 5 ounces mature spinach
- 2 cups cilantro
- 2 cups parsley leaves
- ½ tsp.  ground turmeric
- 1 tsp. salt
- ½ tsp. ground pepper
- 1 medium white onion
- 10 ounces reshteh noodles
TOPPINGS:
- 1 cup extra-virgin olive oil
- 1 medium white onion
- Ground turmeric
- 5 cloves garlic
- 3 tbsp. dried mint
- 2 & ½ tbsp. kashk, labneh, or crème fraîche
- 1 tbsp. water
INGREDIENT NOTES:
LENTILS, CHICKPEAS & PINTO BEANS:
- Add the lentils, chickpeas, or pinto beans to make a filling soup. We would also utilize the dried beans as they offer the texture & flavor, but use the canned beans for convenience.
RESHTEH NOODLES:
- Reshteh is a traditional Persian noodle that gives this soup its traditional texture. You can also use thin whole-wheat noodles or linguine, and broken into smaller pieces can be used as alternatives.
SCALLIONS:
- Scallions offers a light onion taste & are a classic ingredient in ash-eh reshteh. Using both white and green parts enhances the depth of flavor.
FRESH HERBS:
- Cilantro and parsley provide freshness and color and also balance the rich taste of the beans and noodles.
SPINACH:
- Spinach is used to make this Persian soup; it will add iron, fiber, & vitamins and makes the soup healthier.
KASHK, LABNEH, OR CRÈME FRAÎCHE:
- Kashk is a traditional fermented dairy topping, and it has a tangy taste. Use the Labneh or crème fraîche instead to provide the similar creaminess.
OLIVE OIL:
- It is used to prepare the toppings & will add healthy fats and enrich the Mediterranean profile of this soup and also make it healthy.
INSTRUCTIONS:
- Wash the chickpeas, lentils, and pinto beans properly, then soak for the whole night or for eight hours, then strain the water.
- Now add the soaked lentils and beans along with 14 cups of water to the big pot and wait for it to boil.
- Now decrease the flame and simmer for forty-five to sixty minutes till it gets tender.
- Include the onions, spinach, parsley, scallions, and seasonings in the pot and mix, then cook for another twenty to twenty-five minutes.
- Include the reshteh noodles and cook for ten to fifteen minutes till they get soft and the soup gets thick.
- Now add the olive oil to the pan, then add the onion slices till it get golden & caramelized.
- Then add the garlic, turmeric, and dried mint to the onions and cook till it get aromatic.
- Add the labneh, kashk, or crème fraîche along with one spoon of topping and mix to make it smooth.
SERVING SUGGESTIONS:
FLATBREADS & BREADS:
- Whole-Grain Flatbread
- Persian Barbari Bread
- Lavash Bread
- Whole-Wheat Pita Bread
PERSIAN SIDE DISHES:
- Persian Herb Salad (Sabzi Khordan)
- Shirazi Salad
- Persian Cucumber Salad
- Mast-o-Khiar (Persian Yogurt Cucumber Dip)
FRESH SALADS:
- Mediterranean Chickpea Salad
- Greek Salad
- Cucumber Tomato Salad
- Fresh Herb Salad
YOGURT-BASED SIDES:
- Cucumber Yogurt Salad
- Garlic Greek Yogurt Dip
- Mint Yogurt Sauce
- Labneh Dip
ROASTED VEGETABLES:
- Roasted Eggplant
- Roasted Cauliflower
- Roasted Zucchini
- Herb-Roasted Vegetables
PICKLED SIDES:
- Pickled Vegetables
- Persian Torshi
- Pickled Red Onions
- Pickled Cucumbers
FRESH GARNISHES:
- Fresh Lemon Wedges
- Chopped Fresh Herbs
- Crispy Fried Onions
- Fresh Mint Leaves
PROTEIN PAIRINGS:
- Grilled Chicken Skewers
- Herb-Grilled Tofu
- Roasted Chickpeas
- Grilled Fish
APPETIZERS:
- Hummus with Vegetables
- Stuffed Grape Leaves
- Baba Ganoush
- Vegetable Mezze Platter
BEVERAGES:
- Persian Mint Tea
- Doogh (Persian Yogurt Drink)
- Lemon Herb Water
- Green Tea
 TIPS:
- We have to soak the beans for the whole night to decrease the cooking time and to improve the texture.
- Mix continuously after the addition of noodles to prevent the sticking of noodles on the pot bottom.
- Include the herbs to provide a deeper taste.
- You would alter the texture of the soup by adding water.
- Include the lentils, chickpeas, or Greek yogurt to add more protein to the soup.
- Add the fresh herbs if possible to provide the real flavor.
STORAGE INFORMATION:
Cool the soup, then add it to the box.
FRIDGE:
- Store the soup for 5 days.
FREEZER:
- Don’t add the topping and freeze it for three months.
FAQs:
What to do to increase the protein in this soup?
- You could add extra lentils, kashk, beans, Greek yogurt, chickpeas, or labneh to add more protein to this soup.
Could we prepare the vegan soup?
- Yes, you could utilize the vegan topping along with vegan yogurt for this purpose.
What to utilize as a substitute for reshteh noodles?
- You can utilize whole-wheat spaghetti, thin noodles, or linguine instead for this purpose.
Do these noodles contain gluten?
- Yes, these contain gluten; if they are real, use the gluten-free variety if required.
NUTRITIONAL INFORMATION:
Serving Size: 1 & ½ cups
Calories: 420 kcal
Protein: 18 g
Total Carbohydrates: 58 g
Servings: 8
Net Carbohydrates: 48 g
Fiber: 10 g
Total Fat: 16 g
Sodium: 520 mg
Calcium: 120 mg
Iron: 5 mg
Vitamin A: 350 mcg
Potassium: 620 mg
