Ash-e Jo (Persian barley & herb stew)

Name: Ash-e Jo (Persian barley & herb stew)
Cook time: 90 min
Total time: 90 min
Yield: 8 servings
Ingredients: 1 large Onion, diced; 4 tbsp Olive Oil; 4 cloves of Garlic, minced; 2 tsp Turmeric; 2 tsp Cumin; 1.2 l Broth, chicken or vegetable; 700g Canned Red Kidney Beans, including liquid; Some Salt, to taste; Some Pepper (Black), to taste; 1 cup Pearled Barley, soaked overnight; 1/2 cups White Basmati Rice, rinsed; 1/2 cups Lentils, soaked overnight; 3/4 cups Mixed Fresh Herbs, coriander, dill and parsley or mint, leaves and soft stem, chopped; 2 cups Spinach; 1/2 lemon of Lemon Juice; Some Natural Yoghurt, to serve; 5 tbsp Olive Oil, or ghee; 2 Onions, thinly sliced; 4 cloves of Garlic, minced; 2 tbsp Dried Mint; 1/2 tsp Salt; 1/2 tsp Turmeric, ground

Ash-e Jo is a comforting Persian barley and herb stew studded with tender lentils, rice and kidney beans, brightened with fresh herbs and lemon. Rich, fragrant and nourishing, it’s finished with a crisp golden onion garnish and a cooling dollop of yoghurt for contrast. Serve it warm as a hearty main or alongside flatbread for a satisfying meal.

Ash-e Jo is a comforting Persian barley and herb stew studded with tender lentils, rice and kidney beans, brightened with fresh he... Show more

By Lucy Sally Sommer · Original recipe

Health Grade

A+ · Excellent

Time

1 hr30 min

Price

0,93 €

Calories

454 kcal

low calorie

healthy

low sugar

satiating

Method

Soak the grains

Put the Pearled Barley and Lentils in separate bowls and cover each with plenty of cool water. Leave them to soak overnight, then drain them well before you start cooking.

Rinse the rice and greens

Rinse the White Basmati Rice under cold water until the water runs mostly clear, then drain it well. Wash the Mixed Fresh Herbs and Spinach, shake off the excess water, and chop the herbs finely; if the spinach leaves are large, give them a rough chop too.

Prep the aromatics

Peel and dice the Onion for the stew, and thinly slice the onions for the garnish. Mince the Garlic for both the stew and the topping, keeping the two portions separate so you can use them at the right moment.

Cook the base

Heat the Olive Oil in a large pot over medium heat. Add the diced onion and cook, stirring often, until soft and translucent, about 8 minutes. Stir in the garlic, Turmeric, and Cumin, and cook for 1 minute more, just until fragrant. Pour in the Broth, add the Canned Red Kidney Beans with their liquid, then stir in the soaked barley, soaked lentils, and rice. Season with Salt and Pepper (Black), bring everything to a boil, and lower the heat to a gentle simmer.

Simmer gently

Keep the pot at a gentle simmer, partially covered, for 35 minutes, stirring every few minutes and scraping the bottom so the grains do not stick. The stew should get thicker and creamier as the barley and lentils soften.

Fry the garnish

While the stew simmers, make the garnish in a small skillet. Heat the remaining olive oil over medium heat, add the sliced onions, and cook, stirring often, until deep golden and crisp at the edges. Stir in the minced garlic, Dried Mint, the salt, and the turmeric for the last 1 minute just until fragrant.

Finish the stew

Stir in the chopped herbs and spinach, then simmer for 10 minutes more until the greens are silky and the stew smells fresh and bright. Take the pot off the heat and stir in the Lemon Juice, then taste and adjust the seasoning if needed.

Serve and garnish

Ladle the stew into bowls, spoon the onion-mint garnish over the top, and add a dollop of Natural Yoghurt to each serving or let everyone add their own at the table. Serve hot.

Ingredients

Method

For 8 servings

Adjust servings

1 large Onion, diced
4 tbsp Olive Oil
4 cloves of Garlic, minced
2 tsp Turmeric
2 tsp Cumin
1.2 l Broth, chicken or vegetable
700g Canned Red Kidney Beans, including liquid
Some Salt, to taste
Some Pepper (Black), to taste
1 cup Pearled Barley, soaked overnight
1/2 cups White Basmati Rice, rinsed
1/2 cups Lentils, soaked overnight
3/4 cups Mixed Fresh Herbs, coriander, dill and parsley or mint, leaves and soft stem, chopped
2 cups Spinach
1/2 lemon of Lemon Juice
Some Natural Yoghurt, to serve

Garnish

5 tbsp Olive Oil, or ghee
2 Onions, thinly sliced
4 cloves of Garlic, minced
2 tbsp Dried Mint
1/2 tsp Salt
1/2 tsp Turmeric, ground

Nutrition

Per Serving.

Calories

454 kcal

23% of Daily kcal

Protein

14 g

28% RDI

Fat

18 g

2.9g sat fat

Carbs

60 g

22% RDI

Sugar

5.3 g

11% RDI

Fiber

14 g

48% RDI

Salt

1.9 g

37% RDI

Quality Profile

Scored against dietary guidelines.
Tap rows for a deeper breakdown.

Composite score - weighted by current nutrition science

A+ · 9.2 / 10

Comments

Click to rate

Ingredients

For 8 servings

Adjust servings

1 large Onion, diced
4 tbsp Olive Oil
4 cloves of Garlic, minced
2 tsp Turmeric
2 tsp Cumin
1.2 l Broth, chicken or vegetable
700g Canned Red Kidney Beans, including liquid
Some Salt, to taste
Some Pepper (Black), to taste
1 cup Pearled Barley, soaked overnight
1/2 cups White Basmati Rice, rinsed
1/2 cups Lentils, soaked overnight
3/4 cups Mixed Fresh Herbs, coriander, dill and parsley or mint, leaves and soft stem, chopped
2 cups Spinach
1/2 lemon of Lemon Juice
Some Natural Yoghurt, to serve

Garnish

5 tbsp Olive Oil, or ghee
2 Onions, thinly sliced
4 cloves of Garlic, minced
2 tbsp Dried Mint
1/2 tsp Salt
1/2 tsp Turmeric, ground

Watch

Original video

Uploaded 3 years ago

Lucy Sally Sommer

4M327K

Ash-e Jo (Persian barley & herb stew)

Method

Soak the grains

Rinse the rice and greens

Prep the aromatics

Cook the base

Simmer gently

Fry the garnish

Finish the stew

Serve and garnish

Ingredients

Method

Garnish

Nutrition

Calories

Protein

Fat

Carbs

Sugar

Fiber

Salt

Quality Profile

Comments

Ingredients

Garnish

Watch

Lucy Sally Sommer

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