By Juna
Aush
30 steps
Prep:20minCook:2h
Cool morning breeze, taking a walk down your neighborhood bidding friendly & strange faces a good morning, a bird chirping a beautiful melody, a cat about to preform a beautiful pounce and miss on a pigeon, soak in the sunshine, pain your day with all the colors around you, and then a peacefully warm breakfast with loved ones.
Aush is a lovely colorful packed with healing spices, it would be a nice addition to your weekend breakfast table. I am a huge advocate of sharing small plates with loved ones. It’s not just a great technique to diversify our intake of nourishing food, but also plays a psychological effect on us. That’s why in our Khaliji culture, we, as extended families, gather at least once a week for a meal. Yes, we love to host gatherings and get invited for, it is such a lovely habit of bonding that if we stir in intention and mindfulness here, these gatherings can be soul healing.
If you have gut issues, this dish can be very difficult for you to digest, please check out the tips section at the end of this recipe.
Updated at: Sun, 21 Jan 2024 08:57:03 GMT
Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
8
Low
Nutrition per serving
Calories104.8 kcal (5%)
Total Fat2.3 g (3%)
Carbs17.1 g (7%)
Sugars1.8 g (2%)
Protein5.5 g (11%)
Sodium99.7 mg (5%)
Fiber4.8 g (17%)
% Daily Values based on a 2,000 calorie diet
Ingredients
10 servings
¼ cchickpeas
dry
¼ cwhite beans
dry
¼ cgreen lentils
dry
½ cspelt
whole, dry
1 cwater
broth
1 tblolive oil
200gbaby spinach
or regular
15gdill
15gparsley
2garlic cloves
baked
1shallot
medium, baked
Spices
Instructions
Step 1
Get your dry ingredients ready. We have 3 types of beans and 1 grain, they vary in size so our sprouting will start earlier for the bigger beans.
Step 2
So: chickpeas and white beans get to soaking and sprouting first, in separate bowls.
Step 3
After soaking, drain and allow to sprout.
Step 4
This is when to start soaking the lentils and spelt. Soak in separate bowls.
Step 5
Once all sprouted. Wash and cook. I prefer to cook them separately. The big beans need around 90minutes to cook properly. The lentil and spelt need 30minutes.
Step 6
Cook the beans and spelt till tender.
Step 7
Spelt, whole, will retain a bite, i love that popping grain 😊
Step 8
While they cook let’s prep the rest.
Step 9
Place head of garlic and one shallot on a tray and cook in the oven for 20 to 30minutes. Until both are tender and soft. Oven temperature: 170 degrees celsius. Once cooked peel the shallot and 2 cloves of garlic then chop roughly.
Step 10
In another oven tray, or a small pan. Place your whole spices and toast for a few seconds to a minute to release their oils and healing properties. Once cooked place in a cool dish to cool down, then grind into a fine powder.
Step 11
Chop the parsley and dill roughly.
Step 12
Boil a pot of water, once boiling dip in the spinach for 10 seconds and using a slotted spatula or strainer fish out your spinach and squeeze out the water.
Step 13
Once all for pots are done cooking. All beans and spelt are soft and tender.
Step 14
I prefer to strain all four pots, and use 1 cup of filtered water or broth in the next step. The reason why is mentioned in the tips below.
Step 15
So strain your pots and place all 4 in the biggest pot with one cup of water or broth, the greens, the garlic, the shallot, the olive oil and the spices.
Step 16
Simmer on low to low medium heat for 15 to 30minutes just to get the flavors dancing together.
Step 17
Now taste and adjust the seasoning if needed.
Step 18
I like to blend using an emulsion/stick blender. Mine is made of stainless steel so I can go in while it’s hot. If yours is not, wait for it to cool down before you blend.
Step 19
And done you have a pot of luscious creamy aush to share with your loved ones.
Step 20
I topped this serving with mint infused olive oil with dried mint, yogurt, hemp seeds, and kimchi seasoning and slices of avocado.
Tips
Step 21
A bean dish like aush or chili can be very good addition to a meal, if we understood how to enjoy beans. Beans can be heavenly & tough for the digestive system to handle especially if a person has gut issues like IBS and Crohn’s. People with gut issues, are usually advised to eat less fiber, like whole grains and pulses. So, listen and embrace your body. Changing our perspective of food and allowing it to be what it is; self love and nourishment.
Step 22
Here are some tips:
Step 23
1. Sprout the beans and grains you use, sprouting changes the beans structure in ways that it makes it easier to digest it. I won’t go info details but check out HowTo: Sprouting in the recipes section. There you’ll learn that sprouting breaks down the starch and increases protein, that can help with digesting beans.
Step 24
2. You can make your aush or chili with one type of bean. Choose one bean I would choose the white beans for flavor and texture.
Step 25
3. Skim the foam that is released, this foam is basically broken chains of protein and other impurities that can be irritating to some guts so skimming the foam off the top with a skimmer or a spoon is advised.
Step 26
4. After boiling discard of the cooking water. This cooking liquid can cause some people some discomfort. The cooking water, if you haven’t added salt to, can be used to water your plants and garden.
Step 27
5. Have a variety of dishes along side a beanie dish.
Step 28
6. Serving size: 50g to 100g is the serving size per person.
Step 29
7. Are you sensitive to gluten? Then take out the spelt or replace it with a gluten free grain that you like such as rice, oats, amaranth, millet, quinoa or so on.
Step 30
8. This is a high in carb dish, so balance it out with fat and protein. Yogurt, olive oil, if you are not plant based you can add an organic pasture raised egg or any other source of protein.
Notes
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