Ingredients
Directions
To a large pot on high heat, add the drained chickpeas and kidney beans, along with the water. Bring to a boil, uncovered. As it boils, scoop off the foam.
Reduce the heat to a gentle simmer and cover. Cook for 50–60 minutes or until the beans have softened but are still slightly undercooked.
Meanwhile, to a large pan on medium-high heat, add the avocado oil (if using), onion, and ¼ tsp of optional salt. Cook until the onions are lightly golden, about 5 minutes. Add the garlic and cook until golden. You may need to use 1–2 tablespoons of water to deglaze the pan.
Then add the dried mint and turmeric, and stir to cook for 30 seconds more.
Reserve ¼ of the onion and garlic mixture to use as garnish later.
Add the rest of the onion and garlic mixture to the pot of cooking beans once they have reached the doneness listed in Step 2. Also add the drained lentils and mung beans. Cook for 15 minutes or until the beans have softened.
Add in the noodles and cook for 7–8 minutes or until al dente.
Stir in the chopped spinach, parsley, cilantro, dill, and green onion, and cook for a minute or two or until the greens have wilted. If you notice the soup is thick at this point, add ¼–½ cup of water to thin it out.
Remove from the heat and add in the dried fenugreek leaves, lemon juice, and ¾–1 ¾ teaspoon salt and pepper, if using. Taste and adjust to your liking.
Ladle into your favorite soup dishes. Garnish with 1–2 tablespoons of yogurt and 1–2 tablespoons of the reserved onion and garlic mixture (or Crispy Onion Topper, see Chef’s Notes). Top with lemon wedges, and enjoy!
Chef’s Notes
Substitutions
In place of spinach try baby kale or another tender leafy green.
While chickpeas, kidney beans, lentils, and mung beans are traditional, you can substitute any of these beans for beans of your choice. Pinto beans, navy beans, cannellini beans, and black lentils are all good substitutes.
In place of cilantro use more parsley or dill.
There is no substitute for dried mint — it is key for authentic flavor. If you cannot find it in your local markets or co-op, it can easily be found online. We highly recommend you don’t miss out on giving dried mint a try in this recipe.
In place of dried fenugreek leaves try ½–1 teaspoon of ground fenugreek or ½ teaspoon of mustard seeds. If you use mustard seeds, add them in Step 6.
Noodle Options for Ash Reshteh
Ash is traditionally made with a noodle known as reshteh. Reshteh is a wheat-based noodle that you can find at Persian or Turkish markets or online if you would like to give it a try in this recipe.
If you are unable to find reshteh or would like a gluten-free option, try udon, buckwheat soba, or brown rice linguine or spaghetti. Your favorite legume-based noodles can also work well in this recipe.
Prep Ahead
This recipe does require some planning with soaking the beans overnight. If you prefer to use canned or precooked beans to shorten the cooking time, reduce the liquid in this recipe to 6 cups and boil for about 5 minutes so that the beans release any residual starch; this helps to thicken the soup. After 5 minutes follow the recipe as written. If using canned or precooked beans you will need 1 ½ cups of each bean or legume listed in the recipe.
Prepare the onion and garlic mixture ahead of time. Traditionally ash is topped with crunchy fried onions seasoned with dried mint and turmeric. Our Crispy Onion Topper is a great oil-free alternative to add to this dish if you’d like to add a crunchy textural element. To give the onions the authentic ash flavor, add 2 teaspoons of mint and 1 teaspoon of turmeric to Step 2 of that recipe. If opting to make the Crispy Onion Topper, add all of the sautéed garlic and onion mixture in this recipe to Step 6.
Storage
Store in an airtight container in the refrigerator for up to 5 days.
6 servings
695ml
- Amount per serving
- Calories410
- % Daily Value *
- Total Fat 4.5g6%
- Saturated Fat 0.5g3%
- Trans Fat 0g
- Cholesterol 0mg
- Sodium 250mg11%
- Total Carbohydrate 74g27%
- Dietary Fiber 14g50%
- Total Sugars 10g
- Protein 23g
- Calcium 250mg20%
- Iron 9.4mg53%
- Potassium 1390mg30%
- Vitamin D 0.6mcg3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Directions
To a large pot on high heat, add the drained chickpeas and kidney beans, along with the water. Bring to a boil, uncovered. As it boils, scoop off the foam.
Reduce the heat to a gentle simmer and cover. Cook for 50–60 minutes or until the beans have softened but are still slightly undercooked.
Meanwhile, to a large pan on medium-high heat, add the avocado oil (if using), onion, and ¼ tsp of optional salt. Cook until the onions are lightly golden, about 5 minutes. Add the garlic and cook until golden. You may need to use 1–2 tablespoons of water to deglaze the pan.
Then add the dried mint and turmeric, and stir to cook for 30 seconds more.
Reserve ¼ of the onion and garlic mixture to use as garnish later.
Add the rest of the onion and garlic mixture to the pot of cooking beans once they have reached the doneness listed in Step 2. Also add the drained lentils and mung beans. Cook for 15 minutes or until the beans have softened.
Add in the noodles and cook for 7–8 minutes or until al dente.
Stir in the chopped spinach, parsley, cilantro, dill, and green onion, and cook for a minute or two or until the greens have wilted. If you notice the soup is thick at this point, add ¼–½ cup of water to thin it out.
Remove from the heat and add in the dried fenugreek leaves, lemon juice, and ¾–1 ¾ teaspoon salt and pepper, if using. Taste and adjust to your liking.
Ladle into your favorite soup dishes. Garnish with 1–2 tablespoons of yogurt and 1–2 tablespoons of the reserved onion and garlic mixture (or Crispy Onion Topper, see Chef’s Notes). Top with lemon wedges, and enjoy!
