Aash e Jow

Name: Aash e Jow
Cuisine: Middle Eastern
Ingredients: 1 large onion diced; 4 tablespoons olive oil; 4 cloves garlic, minced; 1 teaspoon turmeric, ground; 6 cups low sodium chicken or vegetable broth, more as needed; 1/2 cup dried garbanzo beans, soaked overnight and rinsed; 1/4 cup dried red kidney beans, soaked overnight and rinsed; 1 teaspoon salt, or more to taste; 1/2 teaspoon black pepper, ground; 2 teaspoons cumin, ground; 1 cup pearled barley; 1/2 cup white basmati rice; 1/2 cup lentils; 2 cups chopped parsley, leaves and softer section of the stem; 1 cup chopped cilantro, leaves and softer section of the stem; 1 cup chopped fresh dill, leaves and softer section of the stem; 1 cup fresh spinach, chopped; 1/2 cup lemon juice; 6 tablespoons olive oil or ghee; 1 onion, thinly sliced; 6 cloves garlic, minced; 3 tablespoons dried mint, or 1/2 cup finely chopped fresh mint leaves; 1/2 teaspoon salt; 1/2 teaspoon turmeric, ground

6 steps

Healthy Persian dish. I substituted quinoa for barley.

Updated at: Mon, 28 Aug 2023 23:46:24 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories451.5 kcal (23%)

Total Fat20.6 g (29%)

Carbs55.5 g (21%)

Sugars3.9 g (4%)

Protein15.2 g (30%)

Sodium515.3 mg (26%)

Fiber9.9 g (35%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

In a large pot, sauté the onions with olive oil for about 10 minutes over medium heat. Add garlic and turmeric and saute for an additional 2 minutes.

Step 2

Add chicken broth and the soaked garbanzo and red kidney beans and bring to a gentle boil. Once boiling, reduce the heat to low, cover and cook for 45 minutes.

Step 3

Add salt, pepper, cumin, barley, rice and lentils. Cover and cook on low heat for 30 minutes.

Step 4

Add the herbs, spinach and liquid whey, cover and continue to cook for another 20-30 minutes. Check to make sure all the beans are cooked and tender. Stir occasionally and adjust for seasoning.

Step 5

In the meantime, prepare the garnish by heating the oil in a skillet over medium heat and sauté the onion for about 15 minutes before adding the rest of the ingredients. Saute for 2 more minutes on low heat and set aside.

Step 6

Pour the soup into a serving bowl and garnish with the onion, garlic mint sauce. Serve hot.