Persian · lunch, dinner

Aush Reshteh (Persian Bean, Herb and Noodle Soup)

Aush Reshteh (Persian Bean, Herb and Noodle Soup) — from Pick Up Limes's cooking video Watch how it’s made · 7:07

Video by Pick Up Limes on YouTube · Open on YouTube

100 minServes 5529 kcal a serve
  • Vegan
  • Nut-free

Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.

Four kinds of legumes give each serve about 22 g of plant protein and 17 g of fibre, and it is rich in iron and folate from the beans, lentils and greens. Fully plant-based.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 20

Method

Tap a time to watch that step in the video.

  1. Soak the chickpeas and kidney beans in one bowl and the lentils and mung beans in another, covered with plenty of water, overnight. Drain. 1:01
  2. Bring the chickpeas and kidney beans to a boil in 2½ litres of water, skim off the foam, then cover and simmer gently for 50–60 minutes. 1:47
  3. Meanwhile fry the onions with ½ tsp salt in the oil until lightly golden, add the garlic and cook until golden, then stir in the dried mint and turmeric for 20 seconds. Set some aside for the topping and tip the rest into the beans. 2:36
  4. Add the lentils and mung beans, return to a boil, then cover and simmer for 15 minutes. 3:40
  5. Add the noodles and cook for 7–8 minutes until al dente, adding a little water if the soup gets too thick. 4:28
  6. Stir in the parsley, coriander, spinach, green onion, salt, fenugreek and pepper and cook 2–3 minutes. Serve topped with soy yogurt and the reserved fried onion and garlic. 4:59

Tip. Serves 5 (our estimate, from the cook's per-serving nutrition). Time excludes the overnight soak. Kashk is the traditional topping; a squeeze of lemon also works. Keeps 4 days in the fridge or 2 months frozen; add water when reheating.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy529 kcal2,210 kJ
Protein22 g44% of a day
Fibre18 g63% of a day
Carbohydrate73 g55 g net · 11 g sugars26% of a day
Fat18 g1.6 g saturated23% of a day
Sodium960 mg42% of a day

Where the energy comes from one serve

  • Net carbs 47%
  • Protein 19%
  • Fat 34%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K High138%

166 µg a serve, mostly from fresh parsley (48%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Omega-3 High93%

1.5 g a serve, mostly from neutral vegetable oil (88%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Folate High89%

357 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Iron High36%

6.5 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Selenium High32%

18 µg a serve, mostly from reshteh or linguine (65%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Magnesium High27%

115 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin B6 High26%

0.4 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High25%

2.8 mg a serve, mostly from dried chickpeas (25%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin E High22%

3.4 mg a serve, mostly from neutral vegetable oil (75%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin C High21%

19 mg a serve, mostly from fresh parsley (33%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium Source19%

910 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium Source16%

204 mg a serve, mostly from unsweetened soy yogurt (43%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Show the other 3
Vitamin A9%

82 µg a serve, mostly from spinach (52%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D4%

0.9 µg a serve, mostly from unsweetened soy yogurt (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

You might also like

Browse all 953 recipes

Recipe and video by Pick Up Limes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.