Ingredients
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1 ½ cups water
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½ cup barley
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3 tablespoons olive oil, divided
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1 (15 ounce) can chickpeas - rinsed, drained, and dried
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1 pinch smoked paprika, or to taste
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salt and ground black pepper to taste
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1 shallot, minced
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2 cloves garlic, minced
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2 carrots, chopped
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1 cup chopped fresh mushrooms
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1 splash red wine
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1 tablespoon harissa
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⅓ cup vegetable broth
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¼ cup chopped fresh parsley
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¼ cup chopped almonds
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½ cup nonfat plain Greek yogurt
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1 teaspoon lemon zest
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1 teaspoon honey
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½ teaspoon lemon juice
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1 teaspoon chopped fresh parsley
Directions
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Bring water and barley to a boil in a saucepan. Cover, reduce heat to low, and simmer until barley is tender, about 30 minutes.
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Meanwhile, preheat the oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil. Drizzle the pan with 1 tablespoon oil.
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Spread chickpeas in the oil and sprinkle with smoked paprika, salt, and pepper.
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Bake in the preheated oven until crispy, about 40 minutes. Leave in the oven to cool for another 10 minutes.
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Meanwhile, heat 1 tablespoon oil in a skillet or frying pan over medium-high heat. Saute shallot and garlic in the hot oil until soft and fragrant, 2 to 3 minutes. Add carrots and cook until they begin to soften, about 5 minutes. Add mushrooms; cook for 1 to 2 minutes. Pour in red wine. Cook until wine has almost completely reduced, 2 to 3 minutes. Stir in harissa and cook for 1 minute. Pour in broth; cook until it has been absorbed, about 5 minutes. Season with salt and pepper. Transfer to a bowl.
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Stir chickpeas into the mixture and add 1/4 cup parsley.
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Heat remaining 1 tablespoon oil in the same skillet or frying pan over medium heat. Saute almonds in the hot oil until fragrant, 2 to 3 minutes. Set aside.
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Prepare the lemon yogurt by stirring yogurt, lemon zest, honey, and lemon juice together in a bowl.
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Prepare the dish with barley on the bottom, followed by chickpeas, toasted almonds, and lemon yogurt. Garnish with 1 teaspoon parsley.
Cook's Note:
Prepare your chosen grain according to box directions.
Nutrition Facts (per serving)
750 | Calories |
33g | Fat |
94g | Carbs |
25g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 2 | |
Calories 750 | |
% Daily Value * | |
Total Fat 33g | 42% |
Saturated Fat 4g | 20% |
Cholesterol 3mg | 1% |
Sodium 712mg | 31% |
Total Carbohydrate 94g | 34% |
Dietary Fiber 20g | 70% |
Total Sugars 15g | |
Protein 25g | 49% |
Vitamin C 27mg | 30% |
Calcium 167mg | 13% |
Iron 6mg | 33% |
Potassium 1130mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.