Ash Reshteh is a nutrient-dense Persian soup rich in protein, fiber, vitamins, and minerals, making it a wholesome meal option.
Understanding Ash Reshteh and Its Nutritional Profile
Ash Reshteh is a traditional Persian soup celebrated for its hearty ingredients and complex flavors. At its core, the dish combines various legumes, fresh herbs, noodles (reshteh), and sometimes dairy toppings like kashk (fermented whey). This blend creates a meal that’s not only comforting but also packed with an impressive nutritional profile.
The magic of Ash Reshteh lies in its balance of macronutrients and micronutrients. It features plant-based proteins from beans and lentils, complex carbohydrates from noodles and legumes, and an abundance of vitamins and minerals derived from fresh herbs such as parsley, cilantro, spinach, and dill. This combination makes it ideal for those seeking a nourishing yet satisfying dish.
Unlike many soups that are primarily broth-based with minimal nutrients, Ash Reshteh offers substantial calories alongside essential nutrients. Its fiber content supports digestion while the protein content aids muscle repair and satiety. Moreover, the antioxidants present in the fresh herbs contribute to overall health by combating oxidative stress.
Key Ingredients Driving Ash Reshteh Nutrition Facts
Each ingredient in Ash Reshteh plays a vital role in its nutritional value. Here’s a breakdown of the primary components:
- Legumes: Chickpeas, kidney beans, lentils – these provide plant-based protein, fiber, iron, and folate.
- Reshteh Noodles: These wheat noodles add complex carbohydrates essential for energy.
- Fresh Herbs: Parsley, cilantro, spinach – rich in vitamins A, C, K as well as minerals like magnesium.
- Kashk (fermented whey): Adds protein and probiotics that support gut health.
- Onions and Garlic: Provide flavor along with antioxidants and anti-inflammatory compounds.
This combination ensures Ash Reshteh is more than just a tasty soup—it’s a balanced meal providing energy, muscle-building nutrients, immune support vitamins, and digestive benefits.
The Role of Legumes in Nutritional Density
Legumes form the backbone of Ash Reshteh’s nutrition. Chickpeas alone offer about 15 grams of protein per cooked cup along with nearly 12 grams of fiber. Kidney beans add iron and potassium while lentils contribute folate critical for cell division.
These legumes slow digestion due to their fiber content which helps maintain steady blood sugar levels. They also promote heart health by lowering LDL cholesterol thanks to their soluble fiber.
Fresh Herbs: Tiny Powerhouses of Nutrition
Parsley and cilantro are often underestimated but pack a punch nutritionally. Parsley contains high levels of vitamin K—important for blood clotting—and vitamin C which boosts immunity. Spinach adds iron critical for oxygen transport in the blood.
Herbs also contain flavonoids which have antioxidant properties protecting cells from damage. When consumed regularly as part of dishes like Ash Reshteh, they contribute to long-term health benefits.
Ash Reshteh Nutrition Facts: Macronutrient Breakdown
The macronutrient composition of Ash Reshteh varies slightly depending on recipe variations but generally follows this pattern per one serving (approximately 1.5 cups):
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 320 kcal | 16% |
| Protein | 18 g | 36% |
| Total Fat | 6 g | 9% |
| Saturated Fat | 1 g | 5% |
| Total Carbohydrates | 45 g | 15% |
| Dietary Fiber | 12 g | 48% |
| Sugars (Natural) | 5 g | – |
| Sodium | 600 mg | 25% |
| Iron | 4 mg | 22% |
| Calcium | 150 mg | 15% |
| Vitamin A | 1200 IU | 24% |
| Vitamin C | 30 mg | 33% |
| *Percent Daily Values are based on a 2,000 calorie diet. | ||
This table highlights how Ash Reshteh delivers significant protein largely from legumes alongside healthy carbs from noodles. The fiber content is especially noteworthy—12 grams per serving equals nearly half the recommended daily intake—making it excellent for digestive health.
The Protein Punch: Plant-Based Goodness
Eighteen grams of protein per serving is substantial for a vegetarian dish. This amount supports muscle maintenance without relying on animal products. The mix of chickpeas and lentils ensures all essential amino acids are present when combined properly.
The Carbohydrate Quality Matters Too
The carbs mainly come from reshteh noodles plus beans. These complex carbohydrates digest slowly providing sustained energy without blood sugar spikes common with simple sugars or refined grains.
Ash Reshteh Vitamins and Minerals: A Micronutrient Powerhouse
Micronutrients often get overlooked but they’re crucial for overall health—and Ash Reshteh delivers plenty:
- Iron: Vital for oxygen transport; legumes plus spinach boost iron content significantly.
- Calcium: Kashk adds calcium important for bone strength.
- Vitamin A: From herbs like parsley; supports vision and immune function.
- Vitamin C: Enhances iron absorption while boosting immunity through antioxidant action.
- B Vitamins: Lentils supply folate necessary for DNA synthesis and red blood cell formation.
- Zinc & Magnesium: Trace minerals supporting enzymatic reactions throughout the body.
This nutrient density means eating Ash Reshteh regularly can help fill gaps often seen in vegetarian diets while promoting heart health through potassium-rich ingredients.
Kashk’s Unique Contribution to Nutrition
Kashk isn’t just flavor; it adds fermented dairy nutrients including probiotics beneficial for gut flora balance. Probiotics improve digestion efficiency which complements the high-fiber ingredients perfectly.
Its calcium content also supports strong bones—a bonus especially important if your diet lacks other dairy sources.
Ash Reshteh Nutrition Facts Compared to Other Soups
To understand where Ash Reshteh stands nutritionally compared to typical soups like chicken noodle or vegetable broth-based soups:
| Nutrient (per serving) | Ash Reshteh Soup | Chicken Noodle Soup* |
|---|---|---|
| Calories | 320 kcal | 180 kcal |
| Protein | 18 g | 10 g |
| Fiber | 12 g | 2 g |
| Fat | 6 g | 5 g |
| Sodium | 600 mg | 900 mg |
*Values approximate based on typical recipes
Ash Reshteh clearly packs more protein and fiber than many conventional soups while maintaining moderate calories suitable for lunch or dinner. Its sodium content is lower than many canned or restaurant soups notorious for excess salt.
This makes it an excellent choice if you want something filling yet nutritious without sacrificing taste or quality ingredients.
Culinary Tips That Affect Ash Reshteh Nutrition Facts
How you prepare Ash Reshteh can influence its nutrition:
- Select whole wheat reshteh noodles if available; they increase fiber content further compared to refined wheat noodles.
- Add extra fresh herbs; this boosts antioxidants without adding calories.
- Kashk quantity matters; using moderate amounts keeps sodium balanced yet preserves probiotic benefits.
- Avoid excessive oil; traditional recipes use minimal oil mostly during frying onions which keeps fat levels healthy.
Balancing ingredients carefully ensures you maximize nutritional value while enjoying authentic flavors typical of Persian cuisine.
The Health Benefits Rooted in Ash Reshteh Nutrition Facts
Eating Ash Reshteh offers several tangible benefits beyond simple nourishment:
- Sustained Energy: Complex carbs combined with protein keep hunger at bay longer than simple meals do.
- Disease Prevention:The antioxidants from herbs fight inflammation reducing risk factors linked to chronic diseases like heart disease or diabetes.
- Dietary Fiber Boost:This supports gut motility preventing constipation while feeding beneficial gut bacteria aiding overall digestion well-being.
- Bone Health Support:Kashk-derived calcium plus vitamin K-rich parsley strengthen bones reducing osteoporosis risk over time.
Regularly incorporating this soup into your diet can be part of a balanced lifestyle promoting longevity through wholesome food choices rather than restrictive dieting.
Key Takeaways: Ash Reshteh Nutrition Facts
➤ Rich in protein: Contains plant-based protein sources.
➤ High fiber content: Supports digestive health effectively.
➤ Low in fat: Suitable for heart-healthy diets.
➤ Vitamins and minerals: Provides essential nutrients.
➤ Energy booster: Offers sustained energy from complex carbs.
Frequently Asked Questions
What are the key Ash Reshteh nutrition facts?
Ash Reshteh is rich in plant-based proteins, fiber, vitamins, and minerals. It combines legumes, noodles, and fresh herbs to provide a balanced mix of macronutrients and micronutrients, making it a nourishing and wholesome meal.
How do legumes contribute to Ash Reshteh nutrition facts?
Legumes like chickpeas, kidney beans, and lentils provide significant protein, fiber, iron, and folate. They help support muscle repair, digestion, and steady blood sugar levels due to their nutrient density and slow digestion.
What vitamins and minerals are found in Ash Reshteh nutrition facts?
Fresh herbs such as parsley, cilantro, spinach, and dill contribute vitamins A, C, K, along with minerals like magnesium. These nutrients support immune health and overall well-being.
Does Ash Reshteh contain probiotics according to its nutrition facts?
Yes, when topped with kashk (fermented whey), Ash Reshteh provides probiotics that promote gut health. This adds an extra layer of digestive benefits beyond its high fiber content.
How does Ash Reshteh nutrition support energy and satiety?
The combination of complex carbohydrates from noodles and legumes with protein and fiber creates sustained energy release. This balance helps maintain fullness and supports muscle function throughout the day.