Chickpea, Barley & Vegetable Stew
A flavourful North African inspired vegetarian stew featuring Chickpeas and Barley!
Servings 8 cups (2 L)
Calories 251
Ingredients
- 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
- 2 cups (500 mL) cooked or canned chickpeas, drained & rinsed (see notes)
- 1 can (14 oz/398 mL) tomatoes, whole or diced
- 2 cups (500 mL) low sodium vegetable broth
For Garnish
- plain yogurt
- chopped fresh cilantro or parsley
- fresh lime juice
- red or green hot sauce
Instructions
- 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.
Notes
- A 19 oz (540 mL) no salt added can of chickpeas, drained & rinsed, yields 2 cups (500 mL) cooked chickpeas. To make a batch of chickpeas, check out our website for more info!
Nutrition
Serving Size: 1cup (250 mL) | Calories: 251 | Total Fat: 6g | Saturated Fat: 1g | Carbohydrate: 45g | Fibre: 7g | Sugars: 12g | Protein: 9g | Sodium: 116mg | Potassium: 744mg | Iron: 3mg