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image showing recipe preparationPreparation timeelementPreparation time30 min
image showing recipe preparationCooking timeelementCooking time60 min
image showing recipe preparationPortionselementPortions4
image showing recipe preparationFromelementFromMiddle East

2 teaspoons olive oil

1 small onion, thinly sliced

2 cloves garlic, crushed

½ teaspoon turmeric

2 teaspoons dried mint

100g cooked chickpeas, no salt added

100g cooked kidney beans, no salt added

100g cooked navy/white beans, no salt added

500ml low sodium vegetable broth or water

½ teaspoon black pepper

Pinch of salt

50g dried green/brown lentils

15g fresh spinach, chopped

5g fresh coriander (about 5 sprigs), chopped

5g fresh parsley (about 5 sprigs), chopped

20g green onion (about 2 green onions), chopped

5g fresh dill (about 10 sprigs), chopped

5g fresh fenugreek (about 5 sprigs), chopped

4 tablespoons all-purpose flour

30g whole wheat linguini

4 tablespoons low-fat sour cream

1 tablespoon lemon juice



  • Add the olive oil and onion to a large soup pot and cook on medium heat until golden brown. Add garlic after 10 minutes of starting to cook the onions.
  • Turn off the heat and add the turmeric, stirring continuously to avoid burning.
  • Set aside 1/3 of this mixture for later. Add dried mint to this 1/3.
  • Add the chickpeas, kidney beans, navy beans, lentils, salt, pepper and broth/water to the pot and bring to a boil.
  • Cover and reduce to a simmer. Cook until the lentils are done, about 15-20 minutes.
  • Add all herbs and greens and cook for another 15-20 minutes until the soup has a thick consistency. Add more broth/water if needed.
  • Add linguini noodles and cook about 15 minutes until they are done but still slightly firm. Add lemon juice.
  • Spoon into 4 bowls and serve with a garnish of sour cream and the cooked onion mint mixture






Nutritionist Comment: All of the fresh herbs, greens and beans in this Iranian soup really add a unique flavor combination and a wide nutrient profile of protein, fiber, and many vitamins and minerals.


Calories: 250

Carbohydrates: 40g

Sugar: 4g

Fiber: 7g

Total Fat: 6g

Saturated Fat: 1.5g

Protein: 13g

Sodium: 140mg