Crispy Chickpea Grain Bowl with Lemon Yogurt Recipe

Crispy Chickpea Grain Bowl with Lemon Yogurt Recipe

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.

Preparation: 30 minutes
Cooking: 1 hour
Total: 1 hour 30 minutes

Serves:

Ingredients

  • cupswater
  • 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
  • cupvegetable broth
  • ¼cupfresh parsley,plus 1 tsp for garnishing, chopped
  • ¼cupalmonds,chopped
  • ½cupnon-fat plain greek yogurt
  • 1tsplemon zest
  • 1tsphoney
  • ½tsplemon juice

Instructions

  1. 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.

  2. Preheat the oven to 450 degrees F. Line a baking sheet with aluminum foil.

  3. Drizzle the pan with 1 tablespoon oil. Spread chickpeas in the oil and sprinkle with smoked paprika, salt, and pepper.

  4. Bake in the oven for about 40 minutes until crispy. Leave in the oven to cool for another 10 minutes.

  5. 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.

  6. 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.

  7. 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.

  8. Stir the chickpeas into the mixture and add ¼ cup parsley.

  9. 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.

  10. Stir the yogurt, lemon zest, honey, and lemon juice together in a bowl.

  11. Prepare the dish with barley on the bottom, followed by chickpeas, toasted almonds, and lemon yogurt. Garnish with remaining parsley.

  12. 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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