Recipes · Iranian · Soups and Broths
Ash Reshteh (Persian Noodle and Herb Soup)
One serving has 371 kcal and 16 g protein, and at least a fifth of a woman's daily need of vitamin K (488%), manganese (81%), folate (75%), copper (56%), vitamin C (52%) and thiamin (50%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (477 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 30 g Pasta, dry
- 30 g Kidney beans, red, canned
- 20 g Lentils, brown or green, dried
- 40 g Spinach, raw
- 10 g Parsley, fresh
- 10 g Cilantro, fresh
- 5 g Dill, fresh
- 15 g Scallions, raw
- 30 g Onions, raw
- 5 g Garlic, raw
- 20 g Yogurt, Greek
- 0.5 g Mint, dried
- 10 g Vegetable oil
- 0.5 g Turmeric
- 1 g Salt
- 250 g Water
Method
- Cook the lentils in the water for about 15 minutes until nearly tender, then add the kidney beans, chopped onion, garlic and turmeric and simmer for 10 more minutes.
- Add the noodles (a stand-in for the traditional reshteh) and cook until tender, about 8-10 minutes.
- Stir in the chopped spinach, parsley, cilantro, dill and scallions, and simmer for a further 10 minutes, until the greens have wilted into the soup and it has thickened.
- Fry the dried mint briefly in the oil until fragrant, to make a garnish oil.
- Season the soup with the salt, ladle into bowls, and top each with a swirl of the yogurt (a stand-in for kashk) and a drizzle of the mint oil.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 371 kcal | 18% |
| Carbohydrates | 51.3 g | |
| Water | 393 mL | |
| Fiber | 7.6 g | 26% |
| Protein | 15.9 g | 33% |
| Tryptophan | 0.16 g | |
| Threonine | 0.5 g | |
| Isoleucine | 0.59 g | |
| Leucine | 1 g | |
| Lysine | 0.75 g | |
| Methionine | 0.15 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.69 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.69 g | |
| Histidine | 0.35 g | |
| Fat | 12.4 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 6.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 2.6 mg | |
| Calcium | 164 mg | 16% |
| Copper | 0.5 mg | 56% |
| Iron | 6 mg | 34% |
| Magnesium | 92.3 mg | 30% |
| Manganese | 1.5 mg | 81% |
| Phosphorus | 234 mg | 33% |
| Potassium | 807 mg | 17% |
| Selenium | 22.9 µg | 42% |
| Sodium | 528 mg | |
| Zinc | 2 mg | 26% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.85 mg | 17% |
| Pyridoxine (vitamin B6) | 0.39 mg | 30% |
| Folate (vitamin B9) | 301 µg | 75% |
| Cobalamin (vitamin B12) | 0.15 µg | 6% |
| Choline | 41.2 mg | 10% |
| Vitamin A | 294 µg | 42% |
| Vitamin C | 39 mg | 52% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 439 µg | 488% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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