• 1 TBSP Earth Balance or a low-smoke point neutral oil like avocado oil or non-virgin olive oil; sub water if making oil-free (around 1/4 cup)
• 1 TBSP whole mustard seeds
• 2 TBSP whole cumin seeds
• 1 TBSP whole fenugreek seeds
• 1 TBSP ground turmeric
• 1/2 tsp ground cayenne less or more to taste, I recommend a 1/8 tsp to 1/4 tsp if you don't like heat spice, but want a flavorful soup
• 1/2 tsp ground black pepper more if desired
• 1 cup dried red lentils rinsed & drained
• 3/4 cup Barley Pearled; omit if Gluten-free, add cooked rice, wild rice or other gf grain to finished soup instead
• 15.5 oz can chickpeas drained
• ~150 grams or half a yellow onion chopped (I add this to the small food processor with the minced garlic and pulse to a chop)
• 1 & 1/2 tsp kosher salt more to taste if desired
• 8 & 1/2 cups water
• 4 - 5 big leaves thin ribbon cut Dino kale (the flat kale) can omit if you are not there yet with kale
• 6 - 8 cloves garlic minced ( I do this in a small food processor)
• 8 oz frozen peas and diced carrots add with kale at the end, I used half of a one lb bag
• 1 red bell pepper diced
• 1 poblano pepper (these are earth not spicy) diced

Optional

• 1 - 2 jalapeño peppers seeded & diced if you want some heat
• 1 - 2 serrano peppers seeded & diced if you want lots of heat
• ~1 cup finely chopped cilantro stems cook in soup; add when adding water
• ~1 cup cilantro leaves roughly chopped; add at the end