Ash Reshteh - Persian Herb Soup with Three Pulses
Chickpeas, kidney beans and lentils in one pot, with spinach, herbs and noodles. Thick enough for the spoon to stand up.
Why this dish is good for you
Three different pulses in one dish deliver an unusual amount of fibre and plant protein. Spinach and herbs add folate and vitamin K.
Ingredients
- Chickpeas(weighed dry, soaked overnight)120 g
- Kidney beans(weighed dry, soaked overnight)120 g
- Green lentils(weighed dry)100 g
- Spinach360 g
- Parsley(fresh, chopped)150 g
- Coriander(fresh, chopped)120 g
- Dill(fresh, chopped)90 g
- Whole wheat pasta(traditionally reshteh - long flat noodles)150 g
- Onion300 g
- Garlic36 g
- Greek yogurt(substitute for kashk, the fermented whey used traditionally)150 g
- Mint(dried, toasted in oil at the end)12 g
- Turmeric6 g
- Canola oil36 g
- Salt9 g
Method
- 1
Soak the chickpeas and kidney beans separately overnight in plenty of cold water, then drain the next day.
- 2
Slice the onions and fry them slowly in half the oil until golden. Set half aside - they go on top at the end.
- 3
Add garlic and turmeric to the onions in the pot and fry briefly.
- 4
Add the chickpeas and kidney beans with plenty of water and simmer for 60 to 75 minutes until soft.
- 5
Add the lentils and simmer for another 20 minutes.
- 6
Stir in the herbs and spinach and cook for 15 minutes. The soup turns dark green.
- 7
Break the noodles into pieces, add them and cook until soft. The soup should thicken - add water if needed.
- 8
Toast the dried mint in the remaining oil for 30 seconds until fragrant.
- 9
Season with salt. Spoon yogurt, mint oil and the reserved onions over each bowl.
🍜 Was im Original obendrauf kommt
Traditionally the topping is kashk, a fermented and very salty whey. Greek yogurt comes close in texture and is easier to find here.
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