Crispy Chickpea Grain Bowl with Harissa-Glazed Carrots, Currants, & Almonds

Crispy Chickpea Grain Bowl

with Harissa-Glazed Carrots, Currants, & Almonds

30 MIN
2 Servings
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Vegetarian
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600 Calories Or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
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30g Of Protein
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Nutritionist's Pick
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  • with Yogurt
    includes 1/2 cup Plain Nonfat Greek Yogurt View recipe
  • with Tzatziki
    includes 1/2 cup Tzatziki (Cucumber-Yogurt Sauce)
  • with Tzatziki

    From the Test Kitchen

    A fresh lemon and shallot dressing provides bright contrast to the smoky carrots in our hearty freekeh bowl—also studded with roasted chickpeas, which develop a delectably light, crispy texture in the oven.
    19 green SmartPoints® per serving
    11 blue SmartPoints® per serving
    6 purple SmartPoints® per serving
    To learn more about WW and SmartPoints® visit ww.com
    CLICK FOR RECIPE CARD

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    Dietary Information

    See nutrition facts for total fat, saturated fat, cholesterol, and sodium information

    Vegetarian
    • Nutrition
      PER SERVING
    • Calories
      650 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    fresh
    ingredients
    Crispy Chickpea Grain Bowl with Harissa-Glazed Carrots, Currants, & Almonds
    Title
    • ½ cup Cracked Freekeh
    • 1 15.5-Oz Can Chickpeas
    • 1 Lemon
    • 6 oz Carrots
    • 1 Shallot
    • 1 bunch Parsley
    • 2 Tbsps Sliced Roasted Almonds
    • 1 Tbsp Red Harissa Paste
    • 2 Tbsps Dried Currants
    • 1½ oz Feta Cheese
    • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
    time-saving
    tips & techniques
    Dry the chickpeas
    1 Dry the chickpeas

    Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Line a sheet pan with a layer of paper towels. Drain and rinse the chickpeas. Spread onto the paper towels. Using a second layer of paper towels, gently pat or roll the chickpeas to thoroughly dry; discard the paper towels and any loose chickpea skins. Arrange in an even layer. Roast 4 to 5 minutes, or until completely dry. Leaving the oven on, remove from the oven.

    Roast the chickpeas
    2 Roast the chickpeas

    Top the dried chickpeas with a drizzle of olive oil; season with salt and pepper. Carefully stir to coat. Arrange in an even layer. Roast, carefully stirring halfway through, 19 to 21 minutes, or until browned and crispy (be careful, as the chickpeas may pop as they roast). Remove from the oven.

    Cook the freekeh
    3 Cook the freekeh

    While the chickpeas roast, add the freekeh to the pot of boiling water and cook, uncovered, 24 to 26 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

    Prepare the remaining ingredients & make the dressing
    4 Prepare the remaining ingredients & make the dressing

    Meanwhile, wash and dry the fresh produce. Peel the carrots; halve lengthwise, then thinly slice crosswise. Roughly chop the parsley leaves and stems. Roughly chop the almonds. Zest the lemon to get 2 teaspoons (or use the small side of a box grater). Quarter and deseed the lemon. Peel the shallot; finely chop to get 2 tablespoons (you may have extra). Place in a bowl; add the lemon zest, the juice of 2 lemon wedges, and 1 teaspoon of olive oil. Stir to thoroughly combine. Taste, then season with salt and pepper if desired.

    Cook & glaze the carrots
    5 Cook & glaze the carrots

    In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced carrots; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until slightly softened. Add the currants and ¼ cup of water (carefully, as the liquid may splatter). Cook, stirring frequently, 2 to 3 minutes, or until the carrots are softened and the water has cooked off. Add the harissa paste. Cook, stirring constantly, 30 seconds to 1 minute, or until the carrots are coated. Turn off the heat. Taste, then season with salt and pepper if desired.

    Finish the freekeh & serve your dish
    6 Finish the freekeh & serve your dish

    To the pot of cooked freekeh, add the lemon-shallot dressing, glazed carrots, and roasted chickpeas. Stir to combine. Taste, then season with salt and pepper if desired. Serve the finished freekeh topped with the tzatziki, cheese (crumbling before adding), chopped parsley, and chopped almonds. Serve the remaining lemon wedges on the side. Enjoy!

    Tips from Home Chefs

    Dry the chickpeas
    1 Dry the chickpeas

    Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Line a sheet pan with a layer of paper towels. Drain and rinse the chickpeas. Spread onto the paper towels. Using a second layer of paper towels, gently pat or roll the chickpeas to thoroughly dry; discard the paper towels and any loose chickpea skins. Arrange in an even layer. Roast 4 to 5 minutes, or until completely dry. Leaving the oven on, remove from the oven.

    2 Roast the chickpeas

    Top the dried chickpeas with a drizzle of olive oil; season with salt and pepper. Carefully stir to coat. Arrange in an even layer. Roast, carefully stirring halfway through, 19 to 21 minutes, or until browned and crispy (be careful, as the chickpeas may pop as they roast). Remove from the oven.

    Roast the chickpeas
    Cook the freekeh
    3 Cook the freekeh

    While the chickpeas roast, add the freekeh to the pot of boiling water and cook, uncovered, 24 to 26 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

    4 Prepare the remaining ingredients & make the dressing

    Meanwhile, wash and dry the fresh produce. Peel the carrots; halve lengthwise, then thinly slice crosswise. Roughly chop the parsley leaves and stems. Roughly chop the almonds. Zest the lemon to get 2 teaspoons (or use the small side of a box grater). Quarter and deseed the lemon. Peel the shallot; finely chop to get 2 tablespoons (you may have extra). Place in a bowl; add the lemon zest, the juice of 2 lemon wedges, and 1 teaspoon of olive oil. Stir to thoroughly combine. Taste, then season with salt and pepper if desired.

    Prepare the remaining ingredients & make the dressing
    Cook & glaze the carrots
    5 Cook & glaze the carrots

    In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced carrots; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until slightly softened. Add the currants and ¼ cup of water (carefully, as the liquid may splatter). Cook, stirring frequently, 2 to 3 minutes, or until the carrots are softened and the water has cooked off. Add the harissa paste. Cook, stirring constantly, 30 seconds to 1 minute, or until the carrots are coated. Turn off the heat. Taste, then season with salt and pepper if desired.

    6 Finish the freekeh & serve your dish

    To the pot of cooked freekeh, add the lemon-shallot dressing, glazed carrots, and roasted chickpeas. Stir to combine. Taste, then season with salt and pepper if desired. Serve the finished freekeh topped with the tzatziki, cheese (crumbling before adding), chopped parsley, and chopped almonds. Serve the remaining lemon wedges on the side. Enjoy!

    Finish the freekeh & serve your dish
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