Chickpea, Barley & Vegetable Stew
Serve this flavourful, North African inspired vegetarian stew with naan or Injeera bread or as a fragrant hearty side for roasted chicken or lamb!
- Serving Size 1 cup (250 mL)
- Calories 251
- Fat 6 g
- Saturated Fat 1 g
- Cholesterol 0 mg
- Carbohydrate 45 g
- Fibre 7 g
- Sugars 12 g
- Protein 9 g
- Sodium 116 mg
- Potassium 744 mg
- Folate 102 mcg
- Iron 3 mg
- 2 Tbsp (30 mL) canola oil
- 1 large yellow onion, chopped
- 4 cloves garlic, minced
- 1 tsp (5 mL) paprika
- 1 tsp (5 mL) cumin
- 1 tsp (5 mL) coriander
- 1 tsp (5 mL) turmeric
- 1/2 tsp (2 mL) allspice
- 1/4 tsp (1 mL) cayenne pepper
- 2 medium white potatoes, cut into 1-inch (2.5 cm) cubes
- 1/2 cup (125 mL) pot or pearl barley
- 1/2 cup (125 mL) sultana or Thompson seedless raisins
- 1 small fennel bulb, cut into 1/2-inch (1 cm) slices
- 1 can (19 oz/540 mL) no salt added chickpeas, drained & rinsed (yields 2 cups/500 mL cooked chickpeas)
- 1 can (14 oz/398 mL) tomatoes, diced or whole
- 2 cups (500 mL) low sodium vegetable broth
- plain yogurt
- chopped fresh cilantro or parsley
- fresh lime juice
- red or green hot sauce
In a large saucepan with cover, or Dutch oven over medium, heat canola oil and stir fry the onion and garlic, just until fragrant and slightly soft. Add all the spices and cook for one minute.
Stir in potatoes, barley, raisins, fennel, chickpeas, tomatoes (breaking up if whole) and vegetable broth.
Reduce heat to simmer, cover and cook for 30 minutes, stirring occasionally. Check to see if barley is done. If still chewy, add a little water or vegetable broth to keep mixture “saucy” and cook until barley is tender.
Serve in individual bowls with yogurt, herbs, lime and hot sauce on the side, to add as desire.