Ash Reshteh: Persian Bean, Greens and Noodle Soup
By Joe
Source: Yotam Ottolenghi & Sami Tamimi — Ottolenghi, Ash-e-reshteh (Persian-inspired herb and bean soup).
A ash-e-reshteh (persian-inspired herb and bean soup) recipe for 6 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Get started. Put the onions and olive oil in a big cast-iron pan upon medium-high heat, adding ¼ teaspoon of salt. Heat, mixing often, for 10 minutes till caramelised.
- 2
Mix. Mix in the garlic, fenugreek, mint and turmeric. Heat for 1-2 minutes more, next mix in the spinach, parsley and coriander in little handfuls, waiting till only just wilted before mixing in the next handful.
- 3
Cook. Tip in the lentils, kidney beans plus chickpeas, along using the stock, 500ml of water, one good grind of black pepper plus 1¾ tsp of salt. Put a lid on, bring to the boil, turn the heat down to medium-low and cook, mixing two or three times, for 1 hour, till the beans are super tender plus the greens are khaki in colour.
- 4
Cook (2). To make the mint oil, put the oil, garlic, mint, turmeric plus ⅛ teaspoon of salt in a little pan on mid-sized heat and cook for 6 minutes till only just starting to bubble and the garlic is soft while that is happening. Take the pan off the heat and keep it ready for later.
- 5
Blend. Use a stick blender to blitz around ¼ of the mixture when the soup is ready. Do this by putting the blender on this side of the pan, so you do not blitz everything, and pulse a few times.
- 6
Finish. Blend everything well. Serve with plenty of lemon in order to squeeze on top, plus the sour cream plus mint oil alongside.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 3.2 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
- Low sugars: 2 g sugars per 100 ml (limit ≤ 2.5 g)
Per 100 ml of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 372 ml a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 616 kcal |
| Protein | 20 g |
| Carbohydrate | 58.5 g |
| of which sugars | 7.3 g |
| of which free sugars | 0 g |
| Fat | 36.4 g |
| of which saturates | 6.9 g |
| Fibre | 13.3 g |
| Salt | 1.68 g |
Protein per 100 kcal
3.2 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
