This thick soup is chock full of nutrients and fiber. A mix of
beans, lentils, barley and vegetables is simmered slowly to make a rich, nourishing, rib-sticking dish. Eliminate the meat and use vegetable stock or water for a highly nutritious and tasty vegetarian meal.
- 2-5 tbs olive oil
- 1 Lamb shank (optional)
- 2 Onions, chopped
- 2 Carrots, peeled and chopped
- 1 tsp Turmeric
- 3 quarts Water or stock
- 15 oz soaked Bio-Bud™ Adzuki Beans
- 15 oz soaked Bio-Bud™ Mung Beans
- 1/2 cup soaked Bio-Bud™ Lentils
- 1 cup Pearl barley
- 1 lb Spinach, chopped
- 1 cup Sour cream or whole-milk yogurt
- Salt and pepper, to taste
Heat the oil in a large pot on medium-high heat. Add the lamb shank and brown on all sides. Remove and set aside.
Sauté onions, carrots and turmeric until the onions turn translucent (3 to 5 minutes). Add the lamb shank. Then add water or stock. Bring to a boil, reduce heat and simmer for 45 minutes. Add the beans and simmer for another 30 minutes. Add the barley and simmer for another 20 minutes.
Remove the lamb shank and remove the meat from the bones. Chop up and add back to the soup.
Add spinach, salt and pepper and simmer for another 10 to 15 minutes.
Remove from heat and stir in the sour cream or yogurt and adjust seasonings as desired.
Serves 6 to 8.
Variations: Eliminating the lamb shank cuts the preparation time almost in half. Alternatively, use chicken breast and add it with the beans. Stir 2 tablespoons of tomato paste into the sautéed onions before adding the water or stock for extra flavor. Use half barley and half rice for some variety. Add a Persian dried lime or two to the simmering soup if you have one. Or squeeze in a lime or two at the end. Add a handful of chopped scallions and a handful of chopped parsley when you add the spinach.