Persian Mixed Bean Soup

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* Exported from MasterCook *

 

Persian Mixed Bean Soup

 

Recipe By :Eating in Eden - Hermine Freed

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1/2 cup dried chickpeas

1/2 cup dried black-eyed peas or white beans

1/2 cup dried yellow split peas

1/2 cup small red kidney beans

1/2 cup lentils

1/4 cup brown basmati rice

2 medium onions -- chopped

6 cloves garlic -- chopped

1 tablespoon olive oil (optional)

1 bunch scallions

OR -- chopped

1 large leek -- chopped

1 bunch parsley

1 bunch dill

1 sprig basil

1 bunch coriander

1 pound spinach -- washed and chopped

2 tablespoons cinnamon

2 tablespoons cumin

2 tablespoons turmeric

2 tablespoons dried mint (fresh is OK)

salt and pepper to taste

 

The beans, rice, and greens in this recipe make it one of the most healthful

meals you can have, filled with iron, calcium, carotenes, protein, and

antioxidants.

 

Soak the beans in water for 8 hours or more and the rice for at least an hour

(the lentils ans split peas don't have to be soaked). Saute the onion and

garlic in olive oil slowly until golden. Add 6 to 8 cups of water, the rice,

and half the split peas. Cook for about an hour. The peas and rice serve as a

thickener for the soup, and essentially should dissolve. Add the chickpeas, the

lentils, the remaining split peas, and the beans and cook another 30 minutes.

Add more water, if necessary.

 

Chop the herbs roughly, including some stems. Then add the scallions or leeks,

chopped spinach, parsley, coriander, basil, dill, and the spices and cook until

all of the beans are tender. Sprinkle on the mint and add more cinnamon, if

necessary. Stir frequently during cooking. Serves 6 to 8

 

 

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Per serving: 183 Calories (kcal); 2g Total Fat; (7% calories from fat); 13g

Protein; 34g Carbohydrate; 0mg Cholesterol; 81mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat;

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0