Ash Reshteh: Persian Bean, Greens and Noodle Soup
Inspired by techniques from America's Test Kitchen and NYT Cooking.
Lentils, chickpeas and kidney beans simmered with spinach and fresh herbs, thickened with noodles and topped with kashk or yoghurt, mint oil, garlic and caramelised onions.
Always check the labels of the products you use.
Method
- 1
Caramelise the onions. Heat the 3 tbsp oil in the frying pan over medium heat and cook the onions, stirring often, for 25-30 min until deep golden. Add the first 1 tsp turmeric for the last 2 min, then move to a bowl. Slow cooking turns the onions sweet and jammy instead of bitter.
- 2
Simmer the pulses. Combine the stock, water and lentils in the casserole, bring to the boil, cover and simmer for 15 min. Add the chickpeas and kidney beans and simmer, covered, for 15 min more, until the lentils are just tender.
- 3
Fry garlic and mint. Wipe out the frying pan, heat the 1 tbsp oil over medium heat and fry the garlic for 1-2 min until pale gold, then tip into a bowl. Add the 2 tbsp oil and the dried mint, let it sizzle for 30 seconds and pour into the last bowl. Mint scorches fast, so stay with the pan.
- 4
Add the greens. Stir half the onions and half the garlic into the pot with the spinach, spring onions, parsley, coriander, dill, the second 1 tsp turmeric and the pepper. Cover, bring back to a simmer and cook for 30 min, stirring now and then, until thick and soft.
- 5
Cook the noodles. Add the noodles and simmer uncovered for 12-15 min, stirring so they do not stick, until tender. Take the pot off the heat and leave for 10 min; the starch thickens the soup as it sits. Loosen with water if it is stiffer than a hearty stew, then taste.
- 6
Top and serve. Thin the kashk or yoghurt with a little water until it pours. Ladle the soup into bowls and finish with swirls of yoghurt and mint oil, then the remaining garlic and golden onions.
Storage
Keep the soup covered in the fridge for up to 4 days, with the toppings stored separately. Freeze without the toppings for up to 2 months. Reheat until piping hot (74 °C), adding water to loosen. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Equipment
- large non-stick frying pan
- large casserole or stockpot (at least 5 litres) with a lid
- 3 small bowls
- wooden spoon
- ladle
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 482 kcal |
| Protein | 20.8 g |
| Carbohydrate | 65.9 g |
| of which sugars | 9.9 g |
| of which free sugars | 0 g |
| Fat | 16.8 g |
| of which saturates | 1.9 g |
| Fibre | 12.2 g |
| Salt | 1.86 g |
Protein per 100 kcal
4.3 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
