Crispy Chickpea Grain Bowl with Lemon Yogurt

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

• Preparation Time: 30 mins
• Cooking Time: 60 mins
• Total Time: 1 hr 30 mins
• Calories: 750 Calories

Ingredients

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

Recipe Instructions

Step 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.

Step 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.

Step 3

Spread chickpeas in the oil and sprinkle with smoked paprika, salt, and pepper.

Step 4

Bake in the preheated oven until crispy, about 40 minutes. Leave in the oven to cool for another 10 minutes.

Step 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.

Step 6

Stir chickpeas into the mixture and add 1/4 cup parsley.

Step 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.

Step 8

Prepare the lemon yogurt by stirring yogurt, lemon zest, honey, and lemon juice together in a bowl.

Step 9

Prepare the dish with barley on the bottom, followed by chickpeas, toasted almonds, and lemon yogurt. Garnish with 1 teaspoon parsley.