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. INGREDIENTS

  • 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

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.