High protein anti-inflammatory noodle soup (aush reshteh) 👩🏻‍🍳

noodles

🥗Healthier: whole grain noodles

💰Cheaper: rice

Whole grain noodles add fiber, while rice is often less expensive.

chickpeas

🥗Healthier: edamame

💰Cheaper: canned beans

Edamame provides protein, while canned beans are budget-friendly.

kashk

🥗Healthier: yogurt

💰Cheaper: sour cream

Yogurt maintains creaminess, while sour cream is more affordable.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water

Homemade broth is fresher, while water is the most economical option.

Soak 1/2 cup each of dry chickpeas and kidney beans in plenty of water in a bowl, and soak 1/2 cup each of brown or green lentils and mung beans in a separate bowl, overnight.

The next day, drain the soaking water from the legumes and add the drained chickpeas and kidney beans to a large pot.

Add 2 and 1/2 liters of water to the pot and bring it to a boil uncovered, scooping off any foam that forms on the surface.

Reduce the heat to a gentle simmer and cover the pot completely with a lid, cooking for about 50 to 60 minutes.

While the legumes are simmering, chop 2 medium onions and thinly slice 8 cloves of garlic.

In a large pan, heat 1/3 cup of neutral vegetable oil and add the chopped onions and 1/2 teaspoon of salt, cooking until the onions are lightly golden.

Add the sliced garlic to the pan and cook until golden as well.

Stir in 1 tablespoon of dried mint leaves and 1/2 tablespoon of ground turmeric, toasting for 20 seconds before removing half of the mixture to set aside for later.

After about an hour of cooking the legumes, taste them to check if they are mostly cooked through, then add the drained mung beans and lentils to the pot.

Bring the pot back to a boil, then reduce to a gentle simmer and cover the pot, cooking for another 15 minutes.

Chop a small handful of fresh parsley, some fresh cilantro, and spinach, and thinly slice an optional stock of green onion.

Return to the pot and add 100 g of noodles, snapping them in half, and cook for about 7 to 8 minutes or until al dente.

If the soup thickens too much, add a bit more water as needed.

Add the chopped greens, 1/2 tablespoon of salt, 2 teaspoons of dried fenugreek, and a bit of black pepper, cooking for a couple more minutes.

Serve the soup garnished with the reserved onion and garlic mixture, a dollop of unsweetened soy yogurt, and a squeeze of fresh lemon juice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens