How To Make Crispy Chickpea Grain Bowl with Lemon Yogurt
Enjoy a loaded dish with this crispy chickpea grain bowl! Layers of boiled barley, baked chickpea, and toasted almonds are topped with tangy lemon yogurt.
Serves:
Ingredients
- 1½cupswater
- ½cupbarley
- 3tbspolive oil,divided
- 15ozchickpeas,(1 can), rinsed, drained, dried
- 1pinchsmoked paprika,or to taste
- salt and ground black pepper,to taste
- 1shallot,minced
- 2garlic cloves,minced
- 2carrots,chopped
- 1cupfresh mushrooms,chopped
- 1splashred wine
- 1tbspharissa
- ⅓cupvegetable broth
- ¼cupfresh parsley,plus 1 tsp for garnishing, chopped
- ¼cupalmonds,chopped
- ½cupnon-fat plain greek yogurt
- 1tsplemon zest
- 1tsphoney
- ½tsplemon juice
Instructions
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Bring the water and barley to a boil in a saucepan. Cover, reduce heat to low and simmer for about 30 minutes until the barley is tender.
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Preheat the oven to 450 degrees F. Line a baking sheet with aluminum foil.
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Drizzle the pan with 1 tablespoon oil. Spread chickpeas in the oil and sprinkle with smoked paprika, salt, and pepper.
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Bake in the oven for about 40 minutes until crispy. Leave in the oven to cool for another 10 minutes.
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Heat 1 tablespoon of oil in a skillet or frying pan over medium-high heat. Sauté the shallot and garlic in the hot oil for 2 to 3 minutes until soft and fragrant.
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Add the carrots and cook for about 5 minutes until they begin to soften. Add the mushrooms, then cook for 1 to 2 minutes. Pour in the red wine. Cook for 2 to 3 minutes until the wine has almost completely reduced.
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Stir in harissa and cook for 1 minute. Pour in the broth, then cook for about 5 minutes until it has been absorbed. Season with salt and pepper. Transfer to a bowl.
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Stir the chickpeas into the mixture and add ¼ cup parsley.
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Heat remaining oil in the same skillet or frying pan over medium heat. Sauté the almonds in the hot oil for 2 to 3 minutes until fragrant. Set aside.
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Stir the 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 remaining parsley.
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Serve and enjoy.
Nutrition
- Calories: 1436.07kcal
- Fat: 43.89g
- Saturated Fat: 5.17g
- Trans Fat: 0.01g
- Monounsaturated Fat: 23.61g
- Polyunsaturated Fat: 10.85g
- Carbohydrates: 194.59g
- Fiber: 40.27g
- Sugar: 35.96g
- Protein: 63.81g
- Cholesterol: 3.70mg
- Sodium: 1887.56mg
- Calcium: 340.93mg
- Potassium: 2605.39mg
- Iron: 13.55mg
- Vitamin A: 553.97µg
- Vitamin C: 30.27mg
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