High Protein Ash Reshteh

Elevate your soup game with this nourishing and flavorful High Protein Ash Reshteh, a modern twist on the classic Persian noodle soup. Packed with plant-based protein from green lentils, chickpeas, and kidney beans, this dish is not only hearty but also incredibly nutritious. The vibrant medley of fresh herbs like spinach, parsley, cilantro, and dill adds a burst of freshness, while warm spices like turmeric, cumin, and coriander infuse the broth with aromatic depth. Reshteh noodles (or whole wheat linguine) absorb the rich vegetable broth, creating a satisfying texture in every bite. Finished with a tangy kick of lime juice and a creamy dollop of Greek yogurt, this high-protein, vegan-friendly soup is perfect for cozy evenings or meal prep. It's a wholesome, one-pot meal you’ll want to revisit time and time again.

Nutriscore Rating: 84/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 2 large onion, thinly sliced
• 4 cloves garlic, minced
• 1 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 cup green lentils, rinsed and drained
• 1 15-ounce can chickpeas, drained and rinsed
• 1 15-ounce can kidney beans, drained and rinsed
• 5 cups fresh spinach, chopped
• 1 cup fresh parsley, chopped
• 1 cup fresh cilantro, chopped
• 1 cup fresh dill, chopped
• 8 cups vegetable broth
• 8 ounces Reshteh noodles (or whole wheat linguine)
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 2 tablespoons lime juice
• 1 cup Greek yogurt
• 0.25 cup mint leaves, chopped (optional for garnish)

Directions

Step 1

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

Step 2

Add minced garlic to the pot and cook for another 1-2 minutes until fragrant.

Step 3

Stir in the turmeric, ground cumin, and ground coriander, allowing the spices to cook with the onions and garlic for about 1 minute.

Step 4

Pour in the vegetable broth and add the green lentils. Bring to a boil, then reduce heat to low and let simmer for 15 minutes.

Step 5

Add the chickpeas and kidney beans to the lentil mixture and continue to simmer for another 15 minutes.

Step 6

Stir in the chopped spinach, parsley, cilantro, and dill, cooking until the greens are wilted, about 5 minutes.

Step 7

Break the Reshteh noodles into thirds and add them to the pot. Continue to simmer until the noodles are tender, approximately 10 minutes.

Step 8

Season the soup with salt and pepper, adjusting to taste as needed.

Step 9

Before serving, stir in the lime juice and mix well.

Step 10

Serve hot with a dollop of Greek yogurt on top and a sprinkle of chopped mint leaves for garnish, if desired.

Nutrition Facts

Serving size	4392.4 grams (4392.4g)

Amount per serving	% Daily Value*
Calories	2873

Total Fat 81.00g	104%
Saturated Fat 12.00g	60%
Polyunsaturated Fat 9.70g
Cholesterol 0mg	0%
Sodium 9301mg	404%
Total Carbohydrate 434.10g	158%
Dietary Fiber 125.90g	450%
Total Sugars 76.50g
Protein 149.50g	299%

Vitamin D 0IU	0%
Calcium 2224mg	171%
Iron 84mg	466%
Potassium 13675mg	291%

*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: 23.8%

Protein: 19.5%

Carbs: 56.7%