today we're going to make a high protein anti-inflammatory soup that I grew up literally eating all the time there was always a really big pot of this simmering away on the stove and it's a Persian noodle soup that's called oer just to share how much of a staple this dish is the farsy word for Chef is ashpaz which literally means the person who cooks Ash and every single family has a different way of making this but today I'm going to share with you how my mom made it for us growing up so let's get started
the heart and soul of this dish are the legumes they're packed with nutrients and they have so many compounds that help to reduce inflammation in the body they're rich in antioxidants fiber and minerals and as an added bonus they're a great source of plant proteins as well usually we use pre-cooked beans for our recipes cuz we're trying to speed things along but today we're going to do it the traditional way and we're going to cook everything from dry so for this recipe we're going to need half of a cup each of dry chickpeas kidney beans
mung beans and brown or green lentils either is fine the chick bees and kidney beans we're going to add to the same bowl and then cover it with plenty of water and then in a separate Bowl we're going to add the lentils and mung beans and similarly covering it with loads of water then we're going to let these soak overnight the next day you're going to see that the legumes have already increased significantly in volume a benefit of soaking legumes like this is that it makes certain minerals like iron magnesium and calcium more easy for
our bodies to absorb but one little tip if you want to reduce the gas producing compounds that are in legumes try to replace the soaking water a couple of times if you can this is going to be especially helpful if you're someone who's sensitive to the gassiness that these can [Music] bring when you're ready to get cooking just drain off the soaking water and add the drained chickpeas and kidney beans to a large pot then add in 2 and 1/2 L of water and let the mixture come to a boil uncovered once it starts boiling
you're going to see some foam foam starting to form on the surface just use a spatula to scoop this off then reduce the heat to a gentle simmer and cover the pot completely with a [Music] lid now we're going to let that cook for about 50 to 60 minutes and while it's simmering away we're going to prep our aromatics this involves chopping two medium onions and thinly slicing eight cloves of garlic [Music] next we're going to add a third of a cup of neutral vegetable oil to a large pan this is more oil than we
usually use in any pickup lmes recipes I just kind of wanted to make this the authentic way if you want to use less oil go for it to the pan we're also going to add the chopped onions and half of a teaspoon of salt which helps to draw some water out of the onions helping them cook faster we'll just cook this all until it's lightly golden and then we can add in the garlic and cook that until it's golden as well and now comes the part where we're going to add two spices that gives Ash
its characteristic flavor and color we're going to add a tablespoon of dried mint leaves and half of a tablespoon of golden anti-inflammatory ground turmeric now just stir and toast this for 20 seconds and then remove it from the heat we're going to reserve half of the mixture that we're going to set aside in a bowl for later and the other half we're going to add to the large pot containing the beans after the beans have been cooking for nearly an hour just give them a taste test to see if they're mostly cooked through they don't
have to be completely cooked through because at this stage we're going to actually add in the drained mung beans and lentils bring the pop back to a boil reduce to a gentle simmer cover fully with a lid and let this cook for another 15 [Music] minutes while that last bit is cooking up we're going to start chopping our greens just a little tip if you do have access to a Persian or Turkish grocery store I'd recommend buying your greens from there CU you get big bundles like this for a fraction of the cost so now
we're going to very finely chop up a small handful of fresh parsley feel free to use up the stems as well we'll also chop some fresh cilantro and some spinach lastly we'll thinly slice an optional stock of green onion and now you can set aside all of these greens we're going to return to the pot now and we're going to add in some noodles this is called R it's a bit saltier a bit starchier than regular Italian noodles but if you can't find a Persian supermarket nearby you you can use Linguini noodles instead we'll snap
about 100 G of the noodles in half and add them to the pot and then just cook this for about 7 to 8 minutes or until El Dente the benefit of these noodles is that they leech some of their starch into the cooking water and that helps to thicken the soup a little bit but if you find that the soup is thickening too much just add a bit more water at the very end we're going to add in all of our Cho greens along with half of a tablespoon of salt 2 tpoon of dried fenugreek
and a bit of black pepper we're going to cook this all for just another couple of [Music] minutes so I just checked this soup is super nutritious I think because of the legumes and all the different Greens in there but there's over 25 g of protein and over 7 G of iron per serving and this is also going to be a Shameless plug for our app but if you are interested in more high iron and high protein recipes we've got a filter for that if you want to try out one week for free check out
the link in the description box below for now let's plate up our soup traditionally OSH is served with something called grut or cash get this really potent tasting fermented dairy product but to make this plant-based we're just going to be using some unsweetened soy yogurt instead then don't forget to garnish it with a reserved onion and garlic mixture you can always also serve it with a squeeze of fresh lemon juice and now this dish is ready to enjoy [Music] enjoy it feels super special sharing this with you today cuz this is my childhood right here
if you do give it a try I hope you enjoy it the full breakdown the link is in the description box below thanks for hanging with me today friends I really appreciate it pickup lime signing off I'll see you in the next video wow this looks exactly how [Laughter] like looks exactly like how your mother makes it what a compliment high protein anti-in inflammatory soup that I grew up lit L litting literally eating you can't find a local Persian Supermarket then feel free to use Linguini noodles instead I used to do that all the time
before I found where to find these in our city why did I keep talking that was perfect you can always just use dry Linguini noodles Instead This is a failure and a little tip if you've got a a little tip a little bit come on sad more energy more energy more passion more footwork have you seen this song Good do you need me to do it again or was that okay
