Persian Beans, Greens and Noodle Soup

 

Persian Beans, Greens, and Noodle Soup (Ash Reshteh): A Comforting Classic

Persian cuisine is rich with hearty, flavorful soups that provide nourishment and comfort throughout the year. Among the most beloved is Ash Reshteh (آش رشته), a traditional Persian soup made with beans, a variety of herbs and greens, and noodles. This nutrient-dense dish is often enjoyed as a main course, especially during colder months or festive occasions like Nowruz (Persian New Year). It’s packed with flavor, plant-based proteins, and fibers that make it as healthful as it is delicious.

Let’s dive into the story behind this classic soup, the ingredients that make it special, and a step-by-step guide to preparing it at home.

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The History and Cultural Significance of Ash Reshteh

In Iran, Ash Reshteh is more than just a soup; it is a symbol of hospitality, family gatherings, and tradition. The term "ash" translates to "thick soup" in Farsi, while "reshteh" refers to the noodles used in this dish. The soup’s hearty composition made it an ideal choice for filling meals during family gatherings and festive occasions.

In ancient Persian culture, reshteh (noodles) symbolized life’s paths and journeys. In the modern world, this symbolism is still respected; people often prepare Ash Reshteh during transitional periods, from weddings to Nowruz. The dish’s complex combination of herbs and legumes embodies the essence of Persian cooking, where flavors are carefully layered, and the use of spices is restrained yet impactful.

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Key Ingredients in Persian Beans, Greens, and Noodle Soup

Ash Reshteh is a nutrient-dense soup. Each component brings its own flavor, texture, and health benefits. Here’s a breakdown of the key ingredients:

1. Beans and Lentils: Typically, kidney beans, chickpeas, and green lentils are used in Ash Reshteh. These legumes add richness and protein, making the soup incredibly filling. They are also high in fiber, which is excellent for digestion and maintaining steady blood sugar levels.

2. Greens: Fresh herbs like parsley, cilantro, spinach, chives, and dill bring a fresh, earthy taste to the soup. Each herb offers unique health benefits, from parsley’s antioxidant properties to cilantro’s ability to detoxify heavy metals. These greens form the heart of Ash Reshteh, both nutritionally and in flavor.

3. Noodles (Reshteh): Reshteh noodles, unique to Persian cuisine, give the soup its name. These wheat-based noodles are known for their slightly chewy texture and have a symbolic significance in Persian culture. If unavailable, linguine or fettuccine broken into smaller pieces can be substituted.

4. Kashk: This is a fermented dairy product similar to whey or yogurt and is added toward the end for a slightly tangy flavor. Kashk adds richness to the soup, balancing the earthy herbs and hearty beans. If you can’t find kashk, you can substitute it with Greek yogurt or sour cream.

5. Spices: Unlike many Persian dishes, Ash Reshteh is relatively mild in spice. It primarily uses turmeric, salt, and pepper. The turmeric gives the soup a warm color and adds anti-inflammatory benefits.

6. Onion and Garlic: Caramelized onions and garlic form the soup’s flavor base, bringing depth and a slight sweetness.

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Health Benefits of Ash Reshteh

This soup is a nutritional powerhouse. The combination of beans, greens, and noodles offers a balance of macronutrients: protein, complex carbohydrates, and fiber. It’s naturally gluten-free if gluten-free noodles are used and can be made vegan if you skip the kashk or use a plant-based yogurt substitute. With a variety of greens and legumes, Ash Reshteh provides vitamins A, C, and K, iron, magnesium, and zinc.

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Step-by-Step Recipe for Ash Reshteh

Servings: 6-8

Preparation Time: 1 hour

Cooking Time: 2 hours

Ingredients

1. Beans and Lentils:

   • 1 cup dried chickpeas, soaked overnight
   • 1 cup dried kidney beans, soaked overnight
   • 1 cup green lentils, rinsed

2. Greens and Herbs:

   • 1 bunch spinach, roughly chopped
   • 1 bunch parsley, roughly chopped
   • 1 bunch cilantro, roughly chopped
   • 1/2 bunch dill, roughly chopped
   • 1/2 bunch chives or scallions, finely chopped

3. Noodles:

   • 200g Persian reshteh noodles (or fettuccine, broken into smaller pieces)

4. Spices and Flavoring:

   • 2 large onions, thinly sliced
   • 4 cloves garlic, minced
   • 2 tablespoons olive oil or vegetable oil
   • 1 tablespoon turmeric
   • Salt and pepper, to taste
   • 1 cup kashk (or Greek yogurt as a substitute)

5. Garnish:

   • Fried onions (for garnish)
   • Fresh mint or dried mint (for garnish)

Instructions

Step 1: Cook the Beans

1. Drain the soaked chickpeas and kidney beans.
2. In a large pot, combine the chickpeas, kidney beans, and lentils with enough water to cover them by a few inches.
3. Bring to a boil, then reduce the heat and simmer for about 45 minutes to an hour, or until the beans are tender. Set aside.

Step 2: Prepare the Herbs and Vegetables

1. Finely chop the spinach, parsley, cilantro, dill, and chives. Set aside.

Step 3: Caramelize the Onions and Add Spices

1. In a separate large pot, heat the olive oil over medium heat.
2. Add the sliced onions and cook until golden and caramelized, about 15 minutes.
3. Add the minced garlic and turmeric, stirring to combine until fragrant, about 2 minutes.

Step 4: Combine the Soup Ingredients

1. Add the cooked beans and lentils to the pot with the onions and garlic.
2. Add approximately 10 cups of water and bring to a gentle simmer.
3. Stir in the chopped herbs and greens, allowing them to wilt and release their flavors into the soup.

Step 5: Add the Noodles

1. Once the greens are soft and incorporated, add the reshteh noodles.
2. Let the soup simmer for another 20-30 minutes, stirring occasionally to prevent the noodles from sticking to the bottom of the pot.

Step 6: Season and Add Kashk

1. Season the soup with salt and pepper to taste.
2. Stir in about 3/4 of the kashk, reserving the rest for garnishing.

Step 7: Garnish and Serve

1. Ladle the soup into bowls.
2. Top with a dollop of kashk, caramelized onions, and a sprinkle of mint.
3. Serve warm, accompanied by bread if desired.

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Tips for Making the Perfect Ash Reshteh

1. Preparing Beans: Using dried beans is traditional, as it enhances the texture and flavor. However, if you’re in a hurry, canned beans work as well; just rinse and drain them before adding.

2. Customize Your Greens: While spinach, parsley, and cilantro are standard, feel free to incorporate other leafy greens like kale or beet greens.

3. For the Best Flavor: Slow cooking is key. Simmering on low allows the flavors to meld, giving the soup its rich, layered taste.

4. Substituting Kashk: Kashk is unique, but Greek yogurt, sour cream, or labneh can replicate its creaminess and tang.

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Serving Suggestions and Enjoying Ash Reshteh

Ash Reshteh can be enjoyed as a light lunch or a filling main meal, especially during colder months. This dish pairs wonderfully with lavash or sangak (traditional Persian flatbreads) for dipping. It’s often enjoyed with torshi (pickled vegetables) or sabzi khordan (fresh herbs) on the side.

Ash Reshteh is best served immediately, as the noodles continue to absorb the broth as it sits. If you have leftovers, you may need to add a bit of water or broth when reheating to maintain the soup’s desired consistency.

Ash Reshteh is more than just a meal; it’s a taste of Persian culture and tradition. Its vibrant mix of beans, greens, noodles, and aromatic herbs creates a dish that’s equally satisfying and nourishing. Preparing and sharing Ash Reshteh is a heartwarming experience, embodying the essence of Persian hospitality. Whether you’re familiar with Persian cuisine or new to it, this soup offers a comforting, flavorful way to savor the taste of Iran. Enjoy each spoonful!

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