Ash-e Jo (Persian Barley Soup with Chicken)

This high-protein Persian favorite replaces traditional heavy kashk with low-fat yogurt, combining barley fiber and lean chicken breast for a satisfying, lightened meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 100 g dry pearl barley, washed and drained · 352 kcal in the whole recipe
• 400 g raw chicken breast · 448 kcal in the whole recipe
• 100 g cooked chickpeas · 164 kcal in the whole recipe
• 1 medium onion (110 g), finely diced · 44 kcal in the whole recipe
• 1 medium carrot (100 g), grated · 41 kcal in the whole recipe
• 30 g fresh parsley, finely chopped · 11 kcal in the whole recipe
• 150 g low-fat yogurt (instead of heavy kashk) · 60 kcal in the whole recipe
• 1 tbsp (13 g) olive oil · 115 kcal in the whole recipe
• 2 tbsp (30 g) lemon juice · 7 kcal in the whole recipe
• 500 g low-sodium chicken broth · 30 kcal in the whole recipe
• 1/2 tsp turmeric, salt, and black pepper to taste

Method

1. Heat olive oil in a deep soup pot over medium heat, add chopped onion and grated carrot, and sauté with turmeric, salt, and black pepper for 5 minutes until softened.

   

2. Add raw chicken breast, washed pearl barley, cooked chickpeas, chicken broth, and 3 cups of hot water; bring to a boil, then cover and simmer over low heat for 35 minutes.

   

3. Remove the tender chicken breast from the pot, shred it using two forks, and return the shredded meat back to the soup.

   

4. In a small bowl, whisk low-fat yogurt with lemon juice and a ladle of warm soup liquid, then gently stir it into the pot along with chopped parsley and simmer for 5 minutes without boiling heavily before serving warm.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.