Ash-e Jo (Persian Barley & Herb Stew)
Dive into the heartwarming world of Ash-e Jo, a delightful Persian stew brimming with wholesome barley and vibrant herbs! This nourishing dish not only warms your soul but also supports gut health with its rich blend of fresh greens and aromatic spices. Get ready to savor a bowl of comfort that’s as nutritious as it is delicious!
Prep
15
min
Cook
40
min
Serves
8
people
Level
intermediate
Nutrition (per serving)
Calories
450
Protein
28g
Carbs
42g
Fat
15g
📝 Ingredients
Shopping List
- •1.2L chicken or vegetable broth
- •3/4 cup chopped herbs (coriander, dill, parsley or mint)
- •2 tablespoons dried mint
- •4 cloves garlic
- •1/2 cup lentils
- •Natural yoghurt to serve
- •1 large onion
- •2 onions (for garnish)
- •1 cup pearled barley
- •700g jar red kidney beans
- •2 cups spinach
- •2 teaspoons turmeric
- •1/2 cup white basmati rice
Pantry Items
Amounts also listed in instructions below
- •Cumin
- •Lemon juice
- •4 tablespoons olive oil
- •5 tablespoons olive oil or ghee (for garnish)
- •Salt
- •Salt and black pepper
👨🍳 Instructions
- 1
Prepare the garnish by heating the oil in a frying pan over medium heat and sauté the onion for about 15 minutes until golden brown. Add the rest of the ingredients for the garnish and sauté for 2 more minutes on low heat. Set aside on a plate lined with kitchen towel to remove excess oil.
- 2
In a large pot, sauté the onions with olive oil for about 10 minutes over medium heat with a pinch of salt. Add garlic, turmeric, and cumin and sauté for an additional 2 minutes.
- 3
Add chicken broth along with barley, rice, lentils, and black pepper. Cover and cook on low heat for 25-30 minutes until just cooked. Add more water or broth according to your preference.
- 4
Add the herbs, spinach, and kidney beans, cover, and continue to cook for another 5 minutes. Remove from heat and stir in the lemon juice. Taste and adjust seasoning if necessary.
- 5
Pour the stew into a serving bowl and garnish with a big dollop of yoghurt, the golden onion garnish, and a drizzle of extra virgin olive oil.
💡 Pro Tips
- ✓Soak the barley in water for 30 minutes before cooking to reduce cooking time.
- ✓Use a food processor to chop the herbs quickly and evenly.
- ✓If you don't have kidney beans, you can substitute with black beans or chickpeas.
- ✓Make sure to taste the broth before adding salt, as store-bought broth can be quite salty.