Healthy Meal Prep
Crispy Chickpea Grain Bowl with Lemon Yogurt Recipe

Crispy Chickpea Grain Bowl with Lemon Yogurt

Description

Crispy chickpeas join harissa, sauteed vegetables, and a zesty lemon yogurt dressing in this grain bowl that makes a flavorful vegetarian dinner for two.

Ingredients

  • 1 ½ cups water
  • ½ cup barley
  • 3 tablespoons olive oil, divided
  • 1 (15 ounce) can chickpeas - rinsed, drained, and dried
  • 1 pinch smoked paprika, or to taste
  • salt and ground black pepper to taste
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 2 carrots, chopped
  • 1 cup chopped fresh mushrooms
  • 1 splash red wine
  • 1 tablespoon harissa
  • ⅓ cup vegetable broth
  • ¼ cup chopped fresh parsley
  • ¼ cup chopped almonds
  • ½ cup nonfat plain Greek yogurt
  • 1 teaspoon lemon zest
  • 1 teaspoon honey
  • ½ teaspoon lemon juice
  • 1 teaspoon chopped fresh parsley

Instructions


  1. Bring water and barley to a boil in a saucepan. Cover, reduce heat to low, and simmer until barley is tender, about 30 minutes.
  2. 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.
  3. Spread chickpeas in the oil and sprinkle with smoked paprika, salt, and pepper.
  4. Bake in the preheated oven until crispy, about 40 minutes. Leave in the oven to cool for another 10 minutes.
  5. 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.
  6. Stir chickpeas into the mixture and add 1/4 cup parsley.
  7. 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.
  8. Prepare the lemon yogurt by stirring yogurt, lemon zest, honey, and lemon juice together in a bowl.
  9. Prepare the dish with barley on the bottom, followed by chickpeas, toasted almonds, and lemon yogurt. Garnish with 1 teaspoon parsley.

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Nutritional Information

Crispy Chickpea Grain Bowl with Lemon Yogurt

Servings Per Recipe: 2
Calories: 749.6
% Daily Value *
protein: 49 %
carbohydrates: 30 %
exchange other carbs:
dietary fiber: 78 %
sugars:
fat: 50 %
saturated fat: 20 %
cholesterol: 1 %
vitamin a iu: 271 %
niacin equivalents: 74 %
vitamin b6: 71 %
vitamin c: 44 %
folate: 38 %
calcium: 17 %
iron: 33 %
magnesium: 63 %
potassium: 32 %
sodium: 29 %
thiamin: 53 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*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.

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