Soup-e Jo (Persian Barley and Chicken Soup)

Ingredients

• 1/2 cup (100g) pearl barley
• 2 Tbs (27g) olive oil
• 1 medium (150g) onion, finely chopped
• 1 tsp (2g) ground turmeric
• 1 lb (450g) boneless, skinless chicken thighs
• 2 Tbs (32g) tomato paste
• 2 medium (120g) carrots, diced small
• 8 cups (1.9L) low-sodium chicken broth
• 1/2 tsp (3g) salt, plus more to taste
• 1/2 tsp (1g) black pepper
• 1 (45g) lemon, juiced
• 1/4 cup (10g) flat-leaf parsley, chopped

Instructions

1. Rinse the barley until the water runs clear. Soak it in water for 30 minutes while you prep, then drain.
2. Heat the olive oil in a large pot over medium heat. Cook the onion for 8 minutes, until golden. Stir in the turmeric.
3. Add the whole chicken thighs and cook for 2 minutes per side.
4. Stir in the tomato paste and cook for 1 minute, until it darkens slightly.
5. Add the barley, carrots, broth, salt, and pepper. Bring to a boil, then cover and simmer on low for 1 hour, stirring occasionally so the barley doesn’t stick.
6. Take out the chicken, shred it with two forks, and return it to the pot.
7. Simmer uncovered for another 15 minutes, until the barley is very soft and the soup is thick and creamy.
8. Stir in the lemon juice and parsley. Taste and adjust the salt.

Notes

• Why it’s diabetes-friendly: Barley has a lot of soluble fiber (beta-glucan) and raises blood sugar more slowly than white rice or pasta. It’s not low-carb, but a bowl has plenty of chicken in it, so you get protein along with the carbs.
• More fiber: Hulled barley has even more fiber than pearl barley but needs about 30 minutes longer to cook.
• Creamier: Many Persian cooks finish soup-e jo with a splash of cream or milk. A spoonful of Greek yogurt in each bowl gives the same effect and adds a little protein.
• Not gluten-free: Barley contains gluten.
• Keeps 4 days in the fridge. It thickens a lot as it sits, so add broth or water when reheating.