Heart-Healthy Ash Reshteh

Savor the heartwarming flavors of Persian cuisine with this revamped Heart-Healthy Ash Reshteh, a nutrient-packed herbal soup loaded with wholesome ingredients. Featuring tender chickpeas, lentils, and kidney beans, combined with a vibrant mix of fresh spinach, parsley, cilantro, dill, and green onions, this dish is simmered to perfection in a flavorful low-sodium vegetable broth. Whole wheat noodles provide a hearty twist, while turmeric, dried mint, and a splash of tangy lemon juice elevate the dish with aromatic depth. Perfect for cozy nights or meal prep, this vegan, high-fiber recipe is designed to satisfy your taste buds and boost your health. Ready in just over an hour, it’s a nutritious, soul-soothing bowl that’s perfect for sharing or leftovers!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 8

Ingredients

• 2 tablespoons olive oil
• 2 medium, thinly sliced onion
• 4 cloves, minced garlic
• 1 teaspoon turmeric
• 1 cup chickpeas, cooked
• 1 cup lentils, cooked
• 1 cup red kidney beans, cooked
• 5 cups, chopped spinach
• 2 cups, chopped fresh parsley
• 2 cups, chopped fresh cilantro
• 1 cup, chopped fresh dill
• 1 cup, chopped green onions
• 8 ounces whole wheat noodles
• 8 cups low-sodium vegetable broth
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons dried mint
• 2 tablespoons lemon juice

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the onions and sauté until golden and softened, about 10 minutes.

Step 2

Stir in the minced garlic and turmeric, cooking for another 2 minutes until fragrant.

Step 3

Add the cooked chickpeas, lentils, and red kidney beans to the pot, stirring to combine with the onion mixture.

Step 4

Pour in the vegetable broth, and bring the mixture to a gentle boil. Reduce the heat and let it simmer for about 30 minutes.

Step 5

Add the chopped spinach, parsley, cilantro, dill, and green onions to the pot. Stir well and let simmer for another 15 minutes.

Step 6

Break the whole wheat noodles in half and add them to the pot. Continue to simmer until the noodles are cooked, about 10-12 minutes.

Step 7

Season the soup with salt and black pepper to taste. Stir in the dried mint and lemon juice, mixing well.

Step 8

Taste and adjust the seasoning if necessary. Serve hot, garnished with a pinch of dried mint if desired.

Nutrition Facts

Serving size	3173.6 grams (3173.6g)

Amount per serving	% Daily Value*
Calories	1326

Total Fat 39.40g	51%
Saturated Fat 5.70g	29%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 3789mg	165%
Total Carbohydrate 206.20g	75%
Dietary Fiber 40.80g	146%
Total Sugars 38.80g
Protein 48.80g	98%

Vitamin D 0IU	0%
Calcium 796mg	61%
Iron 27mg	148%
Potassium 5616mg	119%

*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.

Source of Calories

Fat: 25.8%

Protein: 14.2%

Carbs: 60.0%