6cupslow sodium chicken or vegetable broth,more as needed
1/2cupdried garbanzo beans,soaked overnight and rinsed
1/4cupdried red kidney beans,soaked overnight and rinsed
1teaspoonsalt,or more to taste
1/2teaspoonblack pepper,ground
2teaspoonscumin,ground
1cuppearled barley
1/2cupwhite basmati rice
1/2cuplentils
2cupschopped parsley,leaves and softer section of the stem
1cupchopped cilantro,leaves and softer section of the stem
1cupchopped fresh dill,leaves and softer section of the stem
1cupfresh spinach,chopped
1/2 to 1cupliquid whey,adjust to your taste
Garnish
6tablespoonsolive oil or ghee
1onion,thinly sliced
6clovesgarlic,minced
3tablespoonsdried mint,or 1/2 cup finely chopped fresh mint leaves
1/2teaspoonsalt
1/2teaspoonturmeric,ground
Instructions
In a large pot, sauté the onions with olive oil for about 10 minutes over medium heat. Add garlic and turmeric and saute for an additional 2 minutes.
Add chicken broth and the soaked garbanzo and red kidney beans and bring to a gentle boil. Once boiling, reduce the heat to low, cover and cook for 45 minutes.
Add salt, pepper, cumin, barley, rice and lentils. Cover and cook on low heat for 30 minutes.
Add the herbs, spinach and liquid whey, cover and continue to cook for another 20-30 minutes. Check to make sure all the beans are cooked and tender. Stir occasionally and adjust for seasoning.
In the meantime, prepare the garnish by heating the oil in a skillet over medium heat and sauté the onion for about 15 minutes before adding the rest of the ingredients. Saute for 2 more minutes on low heat and set aside.
Pour the soup into a serving bowl and garnish with the onion, garlic mint sauce. Serve hot.
Notes
Eliminate the liquid whey and replace the chicken broth with vegetable stock to create a vegan/vegetarian option.