Persian Ash Reshteh

Introduction

Get ready to discover a truly heartwarming and delicious dish: Persian Ash Reshteh! This traditional Persian herb and noodle soup is a staple in Iranian homes. It’s a rich, flavorful, and incredibly satisfying meal, packed with fresh herbs, a variety of legumes, and special noodles. Every spoonful offers a burst of earthy goodness and comforting warmth.

You might think a dish this complex in flavor would be tricky to make, but it’s surprisingly straightforward. Most of the cooking time is hands-off simmering. With a little prep work, you’ll have a big pot of this nourishing soup bubbling away. It’s perfect for chilly evenings or any time you crave something wholesome and deeply flavorful.

So, why not bring a taste of Persian comfort into your kitchen today? This recipe breaks down every step, making it easy for anyone to create this incredible Ash Reshteh. Gather your ingredients, and let’s get cooking!

Cooking Time & Prep Time

• Prep Time: 40 minutes
• Cooking Time: 90 minutes
• Total Time: 130 minutes

Small tip: To save time, soak your chickpeas and kidney beans overnight, or use good quality canned beans that are already cooked and rinsed. This significantly cuts down on prep.

Ingredients

This recipe makes approximately 8 hearty servings.

For the Ash Base

• 1 cup dried chickpeas, soaked overnight and cooked until tender, or 1 (15-ounce) can chickpeas, rinsed and drained
• 1 cup dried kidney beans, soaked overnight and cooked until tender, or 1 (15-ounce) can kidney beans, rinsed and drained
• ½ cup dried green lentils, rinsed
• 2 large yellow onions, finely chopped (about 3 cups)
• 6 cloves garlic, minced
• 1 tablespoon turmeric powder
• 8 cups vegetable broth (or water, but broth adds more flavor)
• 1 cup fresh parsley, finely chopped
• 1 cup fresh cilantro, finely chopped
• ½ cup fresh dill, finely chopped
• 5 cups fresh spinach, roughly chopped
• 8 ounces Reshteh (Persian flat noodles), broken into smaller pieces (about 2-3 inches long)
• Salt and freshly ground black pepper to taste
• 2 tablespoons olive oil, plus more for garnish

For the Garnish (Optional but Recommended!)

• ½ cup Kashk (Persian liquid whey), or plain Greek yogurt thinned with a little water for a dairy-free option
• 3 tablespoons dried mint
• 2 tablespoons olive oil
• 1 large onion, thinly sliced into rings for fried onions (Piyaz Daagh)
• 4 cloves garlic, thinly sliced for fried garlic (Sir Daagh)

Step-by-Step Instructions

1. Step 1: Prepare Legumes

   If using dried chickpeas and kidney beans, ensure they are soaked overnight and cooked until tender. If using canned, rinse them well. Rinse the green lentils thoroughly under cold water. Set all legumes aside.

   Small tip: Cooking beans from scratch gives a better texture, but canned beans are perfectly fine for convenience.

2. Step 2: Sauté Onions and Garlic

   Heat 2 tablespoons of olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the finely chopped onions and sauté until they are soft and translucent, about 8-10 minutes. Stir in the minced garlic and turmeric powder, cooking for another minute until fragrant.

   Small tip: Don’t rush this step! Sautéing the onions well builds a great flavor base for your soup.

3. Step 3: Add Herbs and Lentils

   Add the rinsed lentils, chopped parsley, cilantro, dill, and spinach to the pot. Stir well to combine with the onion mixture. Cook for about 5 minutes, allowing the herbs and spinach to wilt down slightly. The aroma will be amazing!

4. Step 4: Combine with Broth and Beans

   Pour in the vegetable broth (or water). Add the cooked chickpeas and kidney beans to the pot. Stir everything gently to mix. Bring the mixture to a boil over medium-high heat.

5. Step 5: Simmer the Ash Base

   Once boiling, reduce the heat to low, cover the pot, and let it simmer for at least 45-60 minutes. This allows the flavors to meld beautifully and the lentils to become fully tender. Stir occasionally to prevent sticking.

   Small tip: If the ash becomes too thick during simmering, add a little more hot broth or water.

6. Step 6: Add Reshteh Noodles

   After the ash has simmered, add the broken Reshteh noodles to the pot. Stir gently to ensure they don’t stick together. Continue to simmer, uncovered, for another 15-20 minutes, or until the noodles are cooked through and tender. The soup will thicken considerably.

7. Step 7: Season and Taste

   Taste the Ash Reshteh and season generously with salt and freshly ground black pepper. Remember that Kashk (if using) is salty, so adjust accordingly. Stir one last time and remove from heat.

8. Step 8: Prepare Fried Onions (Piyaz Daagh)

   While the ash is simmering, prepare your garnishes. Heat 1 tablespoon of olive oil in a small pan over medium heat. Add the thinly sliced onion rings and fry until golden brown and crispy. Remove with a slotted spoon and place on a paper towel to drain excess oil. Sprinkle with a pinch of salt.

9. Step 9: Prepare Fried Garlic (Sir Daagh)

   In the same pan, add another splash of olive oil if needed. Add the thinly sliced garlic and fry until golden and fragrant, being careful not to burn it. Remove and drain on a paper towel.

10. Step 10: Prepare Mint Oil (Na’na Daagh)

    In the same pan, heat 2 tablespoons of olive oil over low heat. Add the dried mint and stir constantly for only about 30 seconds. The mint will become very fragrant. Be very careful not to burn it, as burnt mint becomes bitter. Remove from heat immediately.

11. Step 11: Serve and Garnish

    Ladle the hot Ash Reshteh into individual serving bowls. Drizzle a spoonful of Kashk (or thinned Greek yogurt) over each serving. Garnish generously with the crispy fried onions, fried garlic, and the fragrant mint oil. Serve immediately and enjoy!

Tips & Variations

• Gluten-Free Option: If you need a gluten-free version, simply omit the Reshteh noodles. The soup will still be wonderfully hearty and flavorful, or you can use a gluten-free noodle alternative if you find one that works well in soups.
• Vegan/Vegetarian Option: This recipe is already vegan and vegetarian-friendly if you use vegetable broth and a plant-based alternative for Kashk (like thinned plain plant-based yogurt or simply omit it). Ensure your noodles are also egg-free.
• Add More Vegetables or Protein: Feel free to boost the veggie content! Sliced carrots, zucchini, or even a handful of chopped kale can be added along with the other herbs. For extra protein (if not vegan), you could stir in some cooked shredded chicken or beef at the end.
• Spicy Version: For those who love a kick, add a pinch of red pepper flakes or a quarter teaspoon of cayenne pepper along with the turmeric. You can also garnish with a sprinkle of chili powder.
• Flavor Boost: For an even deeper flavor, you can add a tablespoon of tomato paste when sautéing the onions and garlic. Cook it for a minute or two before adding the broth.

Nutritional Information

Approximate values per serving (based on 8 servings):

• Calories: 350-400 kcal
• Protein: 18-22 g
• Carbohydrates: 55-60 g
• Fat: 8-10 g

Note: These values are approximate and may vary depending on specific brands and quantities of ingredients used.

Health Benefits

Ash Reshteh is not just delicious; it’s also packed with fantastic health benefits!

The star ingredients are the legumes: chickpeas, kidney beans, and lentils. These are excellent sources of plant-based protein, essential for muscle repair and growth. They are also incredibly rich in dietary fiber, which aids digestion, helps maintain healthy blood sugar levels, and contributes to a feeling of fullness. Legumes provide important minerals like iron, folate, and magnesium.

The abundance of fresh herbs like parsley, cilantro, dill, and spinach makes this soup a nutritional powerhouse. Parsley is high in Vitamin K, crucial for blood clotting and bone health, and Vitamin C, a powerful antioxidant. Cilantro also offers Vitamin K and antioxidants. Dill is known for its potential digestive benefits.

Spinach is a superfood in itself, loaded with iron, which is vital for energy and red blood cell production. It also provides Vitamin K, Vitamin A, and folate. These vitamins and minerals support overall immunity, bone health, and vision.

Finally, turmeric, a key spice in this dish, contains curcumin, a compound with strong anti-inflammatory and antioxidant properties. It adds a wonderful color and a subtle earthy flavor, along with its numerous health advantages.

Serving Suggestions

• With Bread: Ash Reshteh is traditionally served with warm, fresh Persian bread like Sangak or Lavash for dipping.
• As a Main Dish: This hearty soup is definitely substantial enough to be a main course on its own. It’s incredibly filling!
• Side Salad: A simple, fresh side salad like Salad Shirazi (a Persian cucumber, tomato, and onion salad with a lime dressing) makes a