Nut-Free Ash Reshteh

Experience the comforting warmth of Nut-Free Ash Reshteh, a wholesome Persian noodle soup crafted to bring bold flavors and nourishing ingredients to your table. This nut-free twist on the traditional Ash Reshteh combines an aromatic medley of fresh herbs—parsley, cilantro, dill, and spinach—with hearty legumes like chickpeas, red beans, and lentils for a protein-packed meal. Infused with the earthy richness of turmeric and finished with tangy notes of lemon juice, this satisfying soup is brimming with layers of flavor. Reshteh noodles, a key feature of the dish, add a delightful chew, while a garnish of crispy fried mint and optional yogurt elevates each bowl to new heights. Perfect for a cozy family dinner or a vegetarian-friendly gathering, this easy one-pot recipe is both deeply nourishing and utterly delicious. Serve it piping hot and let its vibrant flavors transport you to the heart of Persian cuisine.

Nutriscore Rating: 82/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

Ingredients

• 3 tablespoons olive oil
• 3 medium onions
• 4 pieces garlic cloves
• 2 teaspoons turmeric
• 2 tablespoons dried mint
• 200 grams spinach
• 100 grams fresh parsley
• 100 grams fresh cilantro
• 100 grams fresh dill
• 400 grams canned chickpeas
• 400 grams canned red beans
• 400 grams canned lentils
• 2 liters vegetable broth
• 250 grams reshteh noodles
• 200 grams yogurt (optional for garnish)
• 2 tablespoons lemon juice
• 2 teaspoons salt
• 1 teaspoon black pepper

Directions

Step 1

Dice the onions and mince the garlic cloves.

Step 2

Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the onions and sauté until golden brown, about 10 minutes.

Step 3

Add the minced garlic and continue to sauté for another 2 minutes.

Step 4

Stir in the turmeric and half the dried mint, cooking for 1 more minute until fragrant.

Step 5

Add chopped spinach, parsley, cilantro, and dill to the pot. Sauté for 5 minutes until the herbs wilt.

Step 6

Rinse and drain the canned chickpeas, red beans, and lentils, then add them to the pot.

Step 7

Pour in the vegetable broth and bring the mixture to a boil.

Step 8

Reduce the heat to low, cover the pot, and let it simmer for 30 minutes.

Step 9

Break the reshteh noodles into thirds and add them to the soup. Cook for an additional 15 minutes, stirring occasionally.

Step 10

Add lemon juice, salt, and black pepper to taste.

Step 11

In a small skillet, heat the remaining tablespoon of olive oil and fry the remaining dried mint for a quick garnish.

Step 12

Serve hot with a dollop of yogurt and the fried mint on top for garnish, if desired.

Nutrition Facts

Serving size	4363.4 grams (4363.4g)

Amount per serving	% Daily Value*
Calories	3435

Total Fat 77.60g	99%
Saturated Fat 13.30g	67%
Polyunsaturated Fat 10.40g
Cholesterol 0mg	0%
Sodium 13072mg	568%
Total Carbohydrate 557.80g	203%
Dietary Fiber 115.40g	412%
Total Sugars 76.90g
Protein 155.50g	311%

Vitamin D 0IU	0%
Calcium 1333mg	103%
Iron 59mg	328%
Potassium 11249mg	239%

*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: 19.7%

Protein: 17.5%

Carbs: 62.8%