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Crispy Chickpea & Barley Bowls
with Harissa-Glazed Carrots & Lemon Yogurt
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Time40 min
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Servings2
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NutritionEst. 590 calories
An irresistible combo of preserved lemon purée and creamy yogurt provides bright contrast to the smoky carrots in this hearty barley bowl—also studded with earthy beets, sweet dates, and tender chickpeas sautéed to achieve a delectably light, crispy texture.
Get Cooking
fresh
ingredients
Title
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½ cup Pearled Barley
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1 15.5 -Ounce Can Chickpeas
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6 oz Carrots
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1 bunch Parsley
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1 Tbsp Red Harissa Paste
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1 Shallot
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2 Tbsps Sherry Vinegar
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1 oz Dried Medjool Dates
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4 oz Cooked Beets
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2 Tbsps Sliced Roasted Almonds
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½ cup Plain Nonfat Greek Yogurt
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1 tsp Preserved Lemon Purée
tried-and-true
kitchen tools
step-by-step
instructions
1
Cook the barley:
Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the barley and cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
2
Prepare the ingredients & marinate the beets:
Meanwhile, wash and dry the fresh produce. Drain and rinse the chickpeas. Peel the carrots; halve lengthwise, then thinly slice on an angle. In a bowl, combine the yogurt, lemon purée, and 1 tablespoon of water; season with salt and pepper. Pit and roughly chop the dates. Roughly chop the parsley leaves and stems. On a paper towel-lined cutting board, medium dice the beets. Peel and finely chop the shallot to get 1 tablespoon (you may have extra). In a bowl, combine the diced beets, chopped shallot, vinegar, and 1/2 teaspoon of olive oil; season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.
3
Cook the chickpeas:
Meanwhile, in a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the drained chickpeas in an even layer. Cook, without stirring, 3 to 4 minutes, or until browned (be careful, as the chickpeas may pop as they cook). Season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly crispy. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan.
4
Cook & glaze the carrots:
In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced carrots in an even layer. Cook, without stirring, 3 to 5 minutes, or until lightly browned. Add the harissa paste; season with salt and pepper. Cook, stirring constantly, 30 seconds to 1 minute, or until thoroughly combined. Add 2 tablespoons of water (carefully, as the liquid may splatter); cook, stirring frequently, 1 to 2 minutes, or until the water has cooked off. Turn off the heat.
5
Finish the barley & serve your dish:
To the pot of cooked barley, add the cooked chickpeas, glazed carrots, marinated beets (including any liquid), chopped dates, and 1/2 teaspoon of olive oil; season with salt and pepper. Stir to combine. Serve the finished barley topped with the lemon yogurt, almonds, and chopped parsley. Enjoy!
1
Cook the barley:
Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the barley and cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
2
Prepare the ingredients & marinate the beets:
Meanwhile, wash and dry the fresh produce. Drain and rinse the chickpeas. Peel the carrots; halve lengthwise, then thinly slice on an angle. In a bowl, combine the yogurt, lemon purée, and 1 tablespoon of water; season with salt and pepper. Pit and roughly chop the dates. Roughly chop the parsley leaves and stems. On a paper towel-lined cutting board, medium dice the beets. Peel and finely chop the shallot to get 1 tablespoon (you may have extra). In a bowl, combine the diced beets, chopped shallot, vinegar, and 1/2 teaspoon of olive oil; season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.
3
Cook the chickpeas:
Meanwhile, in a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the drained chickpeas in an even layer. Cook, without stirring, 3 to 4 minutes, or until browned (be careful, as the chickpeas may pop as they cook). Season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly crispy. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan.
4
Cook & glaze the carrots:
In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced carrots in an even layer. Cook, without stirring, 3 to 5 minutes, or until lightly browned. Add the harissa paste; season with salt and pepper. Cook, stirring constantly, 30 seconds to 1 minute, or until thoroughly combined. Add 2 tablespoons of water (carefully, as the liquid may splatter); cook, stirring frequently, 1 to 2 minutes, or until the water has cooked off. Turn off the heat.
5
Finish the barley & serve your dish:
To the pot of cooked barley, add the cooked chickpeas, glazed carrots, marinated beets (including any liquid), chopped dates, and 1/2 teaspoon of olive oil; season with salt and pepper. Stir to combine. Serve the finished barley topped with the lemon yogurt, almonds, and chopped parsley. Enjoy!
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