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.