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½ cup chick peas (garbanzos)
½ cup kidney beans
1 cup barley
8 cups water
¼ small head cabbage, shredded
2 tbs. corn or sesame oil
1 tsp. sea salt
2 tbs. shoyu (natural soy sauce) or to taste
1 handful parsley
1. If using dried beans, soak beans and chickpeas 6-8 hr. beforehand. Or bring to boil for 2 minutes, and allow to soak for 2 hr.
2. Drain beans; add fresh water to cover. Bring the beans and chickpeas to boil; reduce heat, cover and simmer for 30 minutes.
3. Combine beans and chickpeas with cooking water in a 4-6 qt. pot. Add barley and remaining 4 cups of water; cover and bring to a simmer, cooking for 40 minutes.
4. Chop onion, dice carrot and turnip, and shred cabbage.
5. Heat oil in a large skillet over medium heat; add onion and sauté, then add rest of vegetables, stirring well after each addition. Continue to sauté for 10-15 minutes.
6. Stir vegetable mixture into bean and barley mixture; add more water if needed, and simmer for 25 minutes.
7. Season with salt and shoyu, and simmer for 10 minutes more.
8. Garnish soup with chopped parsley and serve.
Note: May use canned beans and chick peas. If so, prepare as follows:
1. Drain and rinse 1 16 oz. can each of chickpeas and kidney beans.
2. Make 3 cups cooked barley (using 1 cup dried). Mix with beans.
3. Chop and cook vegetables as described above and mix in with barley, chickpeas and kidney beans. Season to taste with shoyu and garnish with parsley. This will be more of porridge than a soup. If you prefer a soup you can prepare a vegetable or miso broth and add above mixture to it.
Per serving (358g): 172 Calories, 4.1g fat, 0.5g sat fat, 29g carbohydrate, 5.3g protein, 6.6g fiber, 49mg calcium, 1.6mg iron, 18mg vitamin C, 333mg sodium