Aash-e Jow (Persian barley, rice, and bean soup)

Here come the ‘ber months – my favourite time of year! The nights are drawing in, leaves on the trees are changing colour and pumpkin spice has finally hit Starbucks! If you’re lucky, you may even be enjoying an Indian Summer.

But, in preparation for the colder weather, we’ve been trialling some new, warming recipes. Is there anything that screams autumn more than a hearty soup? We think not! Check out our Aash-e-jow recipe to kick-start cosy season…

Ingredients

For the caramelized onion garnish:

For the Aash-e Jow:

• 1 large yellow onion

• 2 TBSP olive oil

• 1 TSP kosher salt, or more to taste

• 1 TSP ground black pepper

• 1 TSP ground cumin

• 1 TSP ground coriander

• 1 TSP ground turmeric

• 1/2 cup (115g) brown or wholegrain rice

• 1/2 cup (115g) pearled barley

• 1/2 cup (115g) green lentils

• 8 cups water, plus more as needed

• 1 can cannellini beans

• 60g baby spinach

• 1 bunch fresh parsley

• 1 bunch fresh coriander

• Wedge of lemon

• Plain Greek yogurt, for serving

Method

Make the caramelized onion garnish:

1. Thinly slice 2 large yellow onions. Coarsely chop 4 garlic cloves. Heat the olive oil in a large frying pan over medium heat. Add the salt and onions, and simmer, stirring regularly, for 15-20 minutes, or until golden brown. If necessary, adjust the heat. Add the garlic and dried mint, and stir to combine.
2. Set aside on a plate lined with kitchen towel to remove excess oil.

Make the Aash-e Jow:

1. Peel and dice the onion. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and a pinch of kosher salt and cook until tender. Add black pepper, cumin, ground coriander, and turmeric. Stir until the spices coat the onion.
2. Add the rice, pearled barley, and green lentils, and stir until well combined. Add water and bring to a simmer.
3. Cover and simmer until the grains and lentils are al dente, about 30 minutes (add more water if it gets too thick!).
4. Add the cannellini beans, spinach, and herbs. Cover and continue to cook for another 5 minutes.
5. Remove from heat, add a squeeze of fresh lemon, and adjust seasoning if necessary.
6. Serve with a dollop of Greek yogurt, caramelized onions, and a drizzle of extra virgin olive oil.
7. Enjoy!

Why not try our Creamy Prebiotic Soup next? For more gut-healthy goodness, check out our recipe section on the blog.

Feel free to get in touch with our Nutritional Therapists via live chat, 8 am to 8 pm on weekdays, to have your questions answered.

Questions? Talk to a Nutritional Therapist on live chat!