Persian Yogurt Soup (Ashe Mast)
This filling but light soup, also known as Ashe Mast, is full of subtle yogurt, garlic, mint, fennel, and legume flavors.
Prep Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Keyword: Ashe Mast
1 Tbsp extra-virgin olive oil
1 medium onion grated on box grater (about 1 cup grated)
2 Tbsp grated fennel bulb using the same box grater
1/2 cup brown basmati rice well rinsed
1/2 cup yellow lentils well rinsed
4 1/2 cups vegetable broth
1 large egg
4 cups FULL FAT plain yogurt I used Brown Cow with cream top
1 Tbsp cornstarch
1 1/2 tsp fine grain sea salt
1/2 tsp freshly ground pepper
3/4 cup chopped green onions
1/2 cup chopped parsley or cilantro
1/4 cup chopped fennel fronds
2 cups cooked chickpeas or more to your liking
4 Tbsp unsalted butter
3 medium cloves garlic finely chopped
1 Tbsp chopped mint
Heat the oil over medium high heat and add the grated onion and fennel. Sauté until fragrant and softened, about ten minutes. Add the rice and lentils and continue to cook for five minutes, occasionally stirring.
Lower the heat to medium-low heat and stir in the broth. Whisk the egg and stir it in, along with the yogurt, cornstarch, salt and pepper. Stir until well combined and uniform.
The liquid should be only luke warm. Slowly bring the mixture just a hint shy of a simmer – this should take at least 15 minutes. It should thicken a bit at this point. Maintain this level of very low simmer until the rice and beans are cooked, about 30 minutes.
When the rice and lentils are cooked through, add 1/2 cup of the green onions, parsley, fennel fronds, and chickpeas, and continue to stir. You want the chickpeas to heat through completely.
In a small saucepan over medium heat, melt the butter, add the garlic, remaining green onions, and mint, and sauté until the garlic begins to toast a bit, about two minutes. Stir into the soup.
Serve with crusty bread and a baby kale salad dressed in a mustard vinaigrette.
Calories were calculated using the VeryWell Fit nutrition calculator for 6 servings.