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Persian New Year Noodle Soup

Name: Persian New Year Noodle Soup
Prep time: 30

(6 votes, average: 4.00 out of 5)

30 min prep

6 servings

Carrot Icon for Number of Ingredients Size

17 ingredients

Persian noodle soup, or Ash-e-reshteh, is a hearty country stew often served for Norooz, the Persian New Year, but you don’t have to wait until then to enjoy it, especially if you’re on a...

7 tablespoons olive oil
2 bunches scallions, chopped
3 cloves garlic, minced
1 teaspoon ground turmeric
10 cups low-sodium vegetable or chicken stock
¼ cup dried lentils, picked through and washed.
½ cup fresh flat-leaf parsley, chopped
½ cup fresh cilantro, chopped
2 cups packed leafy greens (spinach, kale), thick stems removed and coarsely chopped
Salt, to taste
6 ounces whole wheat spaghettini, broken into quarters
2 yellow onions, cut in half and thinly sliced
1 large handful fresh mint leaves, finely chopped
½ cup canned chickpeas, drained and rinsed
¼ cup canned kidney beans, drained and rinsed
½ cup canned navy beans, drained and rinsed
2 cups plain Greek yogurt, for garnish (optional)

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Nutrition Facts

Calories

589 cals

Fat

27 g

Saturated Fat

7 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

14 g

Carbohydrates

61 g

Sugar

14 g

Fiber

7 g

Protein

28 g

Sodium

1602 mg

Directions

Heat a large pot over medium-high heat 4 tablespoons of the olive oil with scallions and garlic. Cook for 3 minutes or until the garlic starts to soften.
Add the turmeric. Cook for a minute to blend the flavors. Add the lentils, parsley, cilantro, spinach, and a pinch of salt. Stir to mix. Add the stock, bring to a boil then turn the heat down to a simmer. Cook for 20 minutes. Add the spaghettini. Simmer for 10 minutes more.
Meanwhile, over a medium high flame, heat the remaining 3 tablespoons of olive oil in a frying pan and fry the onions until golden brown, about 8-10 minutes. Add the mint and cook 1 minute more. Set aside.
Add chickpeas, kidney beans, and navy beans to the soup and continue to simmer for 10 minutes. Taste for salt. The soup is ready. Serve with a dollop of yogurt and fried onions.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.