🥣 Soups & stews

High Protein Anti-Inflammatory Noodle Soup (Aush Reshteh)

Name: High Protein Anti-Inflammatory Noodle Soup (Aush Reshteh)
Total time: 2 h 10 min
Ingredients: ½ cup Dry chickpeas; ½ cup Dry kidney beans; ½ cup Dry mung beans; ½ cup Dry brown or green lentils; 2½ liters Water (for cooking beans); 2 Medium onions; 8 Garlic cloves; 1/3 cups Neutral vegetable oil; ½ tsp Salt; 1 tbsp Dried mint leaves; ½ tbsp Ground turmeric; ~½ cup Fresh parsley; ~½ cup Fresh cilantro; ~2 cups Spinach; 1 Green onion stalk; 100 g Persian noodles (Reshteh); 2 tsp Dried fenugreek; ~½ tsp Black pepper; ~1 cup Unsweetened soy yogurt (or traditional yogurt); ~2 tbsp Fresh lemon juice

⏱ 130 min

A traditional Persian bean and noodle soup made from scratch with chickpeas, kidney beans, mung beans, and lentils. Rich in plant-based protein and iron—over 25g of protein and 7g of iron per serving. Cooked beans are flavored with aromatic onions, garlic, mint, and turmeric, then finished with fresh greens and served with yogurt.

VeganHigh-proteinLow-cal

Adapted from a video by Pick Up Limes

High protein anti-inflammatory noodle soup (aush reshteh) 👩🏻‍🍳

Watch on YouTube

Ingredients

Dry chickpeas½ cup
Dry kidney beans½ cup
Dry mung beans½ cup
Dry brown or green lentils½ cup
Water (for cooking beans)2½ liters
Medium onions2
Garlic cloves8
Neutral vegetable oil1/3 cups
Salt½ tsp

Steps

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1
Place chickpeas and kidney beans in one bowl, covered with plenty of water. Put mung beans and lentils in a separate bowl, also covered with plenty of water. Soak overnight.
2
Drain the soaking water. Add drained chickpeas and kidney beans to a large pot with 2.5 liters of water. Bring to a boil, skim off the foam, reduce heat to a gentle simmer, and cover. Cook for about 50 to 60 minutes.
3
Meanwhile, chop two medium onions and thinly slice eight cloves of garlic.
4
Heat one-third cup of vegetable oil in a large pan with the chopped onions and half a teaspoon of salt. Cook until lightly golden, then add the garlic and cook until golden.
5
Add one tablespoon of dried mint and half a tablespoon of turmeric. Stir and toast for 20 seconds, then remove from heat. Reserve half of this mixture in a bowl for later, and add the other half to the pot with the beans.
6
After the beans have cooked for nearly an hour, taste to check they are mostly tender. Add the drained mung beans and lentils, bring back to a boil, reduce to a gentle simmer, cover, and cook for another 15 minutes.
7
Finely chop a small handful of fresh parsley (including stems), fresh cilantro, and spinach. Thinly slice an optional stalk of green onion. Set all greens aside.
8
Snap about 100 grams of Persian noodles (or linguini) in half and add to the pot. Cook for about 7 to 8 minutes until al dente. The noodles will release starch to lightly thicken the soup; add more water if it becomes too thick.
9
Add all the prepared greens, half a tablespoon of salt, two teaspoons of dried fenugreek, and black pepper. Cook for a couple more minutes.
10
Ladle soup into bowls, top with unsweetened soy yogurt or traditional yogurt, and garnish with the reserved onion and garlic mixture. Serve with a squeeze of fresh lemon juice if desired.