Persian Pasta And Bean Soup
Ingredients
- 1/2 cup dry green lentils
- 1/2 cup dry chickpeas
- 1/2 cup dry pinto beans
- 4 cups water, plus more as needed
- 1/4 cup extra-virgin olive oil plus 1 tablespoon, divided
- 1 cup spring onions, white and green parts separated, chopped
- 3 cups spinach, stemmed and finely chopped
- 2 cups finely chopped fresh coriander with soft stems (about 2 bunches)
- 2 cups finely chopped fresh parsley leaves (1-2 bunches)
- 1/2 teaspoon ground turmeric plus a pinch, divided
- 1 teaspoon salt
- 1/2 teaspoon ground pepper
- 1 medium white onion, chopped
- topping
- 1 cup extra-virgin olive oil
- 1 medium white onion, halved and thinly sliced crosswise
- pinch of ground turmeric
- 5 cloves garlic, sliced
- 3 tablespoons dried mint
- 2 1/2 tablespoons yoghurt
- 1 tablespoon water
Preparation
- to make soup: combine lentils, chickpeas and pinto beans in a large bowl and cover by with water; soak overnight.
- rinse and drain the beans. bring 4 cups of water to boil in a large pot. add the bean mixture, reduce heat to a simmer and cook until the beans are almost tender but still have a bit of a bite.
- meanwhile, heat 1/4 cup oil in a large skillet over medium heat. add scallion whites; cook, stirring occasionally, until starting to brown, about 5 minutes. add scallion greens, spinach, corianderand parsley; cook, stirring occasionally, until the scallion whites are golden and the herbs are wilted, 5 to 7 minutes more.
- when the beans are almost tender, add the spinach mixture to the pot along with 1/2 teaspoon turmeric, salt and pepper; stir to combine. adjust heat to maintain a simmer and cook, stirring occasionally, for 30 minutes.
- meanwhile, heat 1 tablespoon oil in the skillet over medium-high heat. add chopped onion and a pinch of turmeric; cook, stirring occasionally, until golden brown, about 6 minutes. set aside.
- after the soup has cooked for 30 minutes, add the browned onion. cook, stirring occasionally for about 15 minutes. remove from heat and cover to keep warm.
- to prepare toppings: heat 1 cup oil in a medium skillet over medium-high heat. add sliced onion and pinch of turmeric. cook, stirring occasionally, until the onion is golden brown, about 12 minutes. transfer with a slotted spoon to a paper-towel-lined plate. add garlic to the oil left in the pan; cook, stirring often, until golden brown, about 2 minutes. transfer with a slotted spoon to a paper-towel-lined plate.
- fine a sieve with a paper towel and place over a heatproof container next to the stove. add mint to the oil left in the pan; cook, stirring, until it turns dark green, about 1 minute. strain the mint and oil through the prepared sieve (discard the remaining oil). mix yoghurt with 1 tablespoon water in a small bowl until combined.
- ladle the soup into bowls. top each bowl with some of the fried onions, garlic and mint. dollop with the yoghurt mixture.
Nutrition Profile
GI: 50 (Medium)
750
Calories
80g
Carbs
30g
Protein
35g
Fat
* Estimated per serving. Values may vary based on exact brands used.
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