This thick soup is chock full of nutrients and fibre. 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.
Prep Time45 minsCook Time1 hr 55 minsTotal Time2 hrs 40 mins
5 tbsp olive oil
1 lamb shank (optional)
2 onions (chopped)
2 carrots (peeled and chopped)
1 tsp turmeric
3 qts water or stock
15 oz soaked Bio-Bud™ Adzuki Beans
15 oz soaked Bio-Bud™ Mung Beans
½ 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
1
1
Heat the oil in a large pot on medium-high heat. Add the lamb shank and brown on all sides. Remove and set aside.
2
Sauté onions, carrots and turmeric until the onions turn translucent (3 to 5 minutes). Add the lamb shank.
3
Then add water or stock. Bring to a boil, reduce heat and simmer for 45 minutes.
4
Add the beans and simmer for another 30 minutes. Add the barley and simmer for another 20 minutes.
5
Remove the lamb shank and remove the meat from the bones. Chop up and add back to the soup.
6
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.
7
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.
Ingredients
5 tbsp olive oil
1 lamb shank (optional)
2 onions (chopped)
2 carrots (peeled and chopped)
1 tsp turmeric
3 qts water or stock
15 oz soaked Bio-Bud™ Adzuki Beans
15 oz soaked Bio-Bud™ Mung Beans
½ 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
Directions
1
1
Heat the oil in a large pot on medium-high heat. Add the lamb shank and brown on all sides. Remove and set aside.
2
Sauté onions, carrots and turmeric until the onions turn translucent (3 to 5 minutes). Add the lamb shank.
3
Then add water or stock. Bring to a boil, reduce heat and simmer for 45 minutes.
4
Add the beans and simmer for another 30 minutes. Add the barley and simmer for another 20 minutes.
5
Remove the lamb shank and remove the meat from the bones. Chop up and add back to the soup.
6
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.
7
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.
