Ash reshteh (Persian pulse soup)

A thick, nourishing Persian soup: pulses (lentils, chickpeas, beans), noodles and plenty of fresh herbs. Rich in plant protein and greens, it is a complete, comforting dish.

Preparation: 20 min  |  Cooking: 45 min  |  Servings: 6  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, items) use average weights. 209 kcal · 14 g protein · 24 g carbohydrate · 4 g fat

Ingredients

• 150 g lentils
• 1 tin of chickpeas
• 1 tin of kidney beans
• 150 g noodles
• 400 g spinach and herbs (parsley, coriander)
• 2 onions
• 1 tsp turmeric

Method

1. Cook the lentils with the onion and turmeric.
2. Add the chickpeas, beans and chopped herbs.
3. Add the noodles and water, and cook for 12 minutes.
4. Serve with fried onions and a drizzle of yoghurt (optional).

Nutritional benefits

Ash reshteh combines three pulses (lentils, chickpeas, beans): a concentrate of plant protein, fibre and iron that is very filling. The abundance of fresh herbs adds vitamins and antioxidants. A complete, nourishing Persian soup that makes a meal in itself, traditionally served at celebrations. Naturally plant-based.

Variations and substitutions

• With kashk (fermented whey) or yoghurt (not vegan).
• Gluten-free: leave out the noodles and use more pulses.
• More herbs for extra freshness.
• Topped with crispy fried onions.

Storage and making ahead

Keeps for 4 days and freezes well; it thickens as it stands. Excellent for batch cooking.

💡 Good to know

Do not skimp on the fresh herbs (parsley, coriander, dill): they are the main ingredient of ash, not just a seasoning.

See also

Discover more vegetarian recipes · vegan recipes · high-protein recipes · healthy & balanced recipes.

Ingredients in this recipe: lentils · chickpeas · kidney beans · noodles · spinach.

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