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Ash Reshteh Soup. Elahe Kianpoor
Healthy Hints
This soup is a meal in itself: you get high fibre protein from the beans and lentils, carbs from the noodles and a helping of healthy green vegetables from the celery and spinach. Although it is finished off with crème fraîche and fried onions, the calories are surprisingly low for a main meal.
Ingredients
Ingredients
2 tbsp vegetable oil
1 onion, chopped
2 tbsp garlic paste
1 tsp coriander powder
½ tsp cumin powder
½ tsp turmeric powder
50 g celery
16 g spinach leaf
½ tsp salt
pinch black pepper
20 g fresh parsley, chopped
15 g fresh coriander, chopped
50g g brown lentils
1 ltr water
120 g canned red kidney beans, (drained weight)
130 g canned chickpeas, (drained weight)
80 g egg noodles, dried
4 tbsp crème fraîche, half fat
1 tbsp vegetable oil
1 onion, finely sliced
1 garlic clove, finely chopped
1 tsp dried mint
What does this chart mean?
- Calories324kcal
- Protein11.9g
- Fat10.3g
- Saturated fat1.3g
- Carbohydrate47.3g
- Sugars (Total)3.6g
- Fibre5.7g
- Salt2.4g
Directions
1. Heat the oil in a large saucepan over a medium heat and fry the onions until golden brown.
2. Add the garlic and spices and fry over a low heat for a further 1 minute.
3. Add the vegetables, salt and pepper and cook for 5 minutes.
4. Add the parsley, coriander, lentils, water and bring it to the boil over a high heat. Reduce the heat, cover and simmer for 40 minutes.
5. Add the kidney beans and chick peas, cover and cook for 30 minutes on a low heat.
6. Add the dry noodles, cover and cook for a further 20-30 minutes on a low heat until the noodles are cooked. Stir occasionally to keep the noodles from sticking to each other. If the consistency is too thick, adjust by adding some water.
7. Stir in the crème fraîche and pour the soup in individual bowls
8. For the garnish, heat the oil in a pan and fry the onions over a medium heat until golden brown.
9. Add the garlic and fry for 2 minutes. Stir in the dried mint and remove from the heat.
10. Spoon the garnish over the soup and serve.
