Persian Mung Bean Soup (Ash-e Mash)
The ash is one of the most venerable soups of Persian cuisine, and Ash-e Mash is its mung-bean-based version, a rich legume soup absent from our Arab table.
We present it at EEINA as it is cooked in Iranian homes, a hearty soup that brings together mung beans, rice, fresh green herbs, and pumpkin, crowned with onion browned in mint that gives it its distinctive character.
Heat the olive oil in a wide pot over medium heat and fry the onion slices until golden brown, about twenty to twenty-five minutes, then add the grated garlic in the last five minutes (well-browned onion is the foundation of the Persian ash's flavor).
Turn off the heat and stir the dried mint into the onion, then lift a third of the mixture with a little oil aside for garnish, return the pot to the heat, add the turmeric and black pepper, and stir.
Add the soaked mung beans, rice, stock, and salt, bring the mixture to a boil and skim off the foam whenever it forms, then lower the heat, cover, and let the mixture simmer gently for forty-five minutes until the mung beans soften.
Add the cubed pumpkin, coriander, parsley, green onion, and dill and stir, then cover the pot and let it simmer gently for another thirty minutes, stirring from time to time, until the rice and vegetables are cooked.
For a smoother consistency, lift out a ladle of the soup, mash it, and return it to the pot; and if you want more thickness, dissolve the cornstarch in a little of the lukewarm soup broth, then add it and stir until it sets.
Add the lemon juice and adjust the salt to taste, and stir a third of the onion and mint mixture into the pot, keeping the rest for garnish.
Ladle the ash into deep bowls and garnish them with the rest of the browned onion and mint, and serve lemon wedges on the side for those who like more acidity.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Persian Mung Bean Soup (Ash-e Mash), and how to fix them:
The herbs released their water; let it boil uncovered for a few minutes, or dissolve a little cornstarch in lukewarm broth and add it.
They were not soaked or were old; extend the gentle boil and add boiling water until they fully soften before adding the rice and vegetables.
Keep it in a sealed container for up to four days; it thickens greatly after chilling, so thin it with stock or boiling water when reheating.
Freeze it for up to two months, and it is best to freeze it before adding the lemon juice and garnish, which are added fresh at serving.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| mung beans | brown lentils | 200 g | An available legume substitute with a shorter cooking time and a slightly deeper flavor. |
| pumpkin (squash) | cubed sweet potato | 280 g | Gives a similar sweetness and creamy texture when available instead of pumpkin. |
| short-grain rice | gluten-free short-grain rice for thickening | 100 g | Rice is already gluten-free and works as a substitute for wheat starch for thickening. |
| fresh lemon juice | white vinegar | 20 ml | The traditional Persian acidity substitute when lemon is absent. |
| Ingredient | 2 servings | 5 servings | 10 servings (base) |
|---|---|---|---|
| Dried soaked mung beans | 40 g | 100 g | 200 g |
| Sliced yellow onion | 80 g | 200 g | 400 g |
| Vegetable stock | 600 ml | 1500 ml | 3000 ml |
| Short-grain rice | 20 g | 50 g | 100 g |
| Cubed pumpkin | 56 g | 140 g | 280 g |
| Mixed chopped green herbs | 68 g | 170 g | 340 g |
| Fresh lemon juice | 6 ml | 15 ml | 30 ml |
Soaking the mung beans for two hours before cooking shortens the cooking time and improves their digestibility; drain the soaking water before use.
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