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(3 votes, average: 4.30 out of 5)
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Servings: 6
Prep time: 30
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 neutropenic diet. It’s a hearty meal in a bowl, full of fiber, calcium, protein, and spices. Don’t be put off by the ingredient list, it’s actually pretty easy to make.
Preparation
- 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.
Ingredients:
- 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)
Nutritional Information
Calories
506 cals
Fat
22 g
Saturated Fat
4 g
Polyunsaturated Fat
3 g
Monounsaturated Fat
14 g
Carbohydrates
58 g
Sugar
11 g
Fiber
7 g
Protein
21 g
Sodium
1378 mg
*per serving
