Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Yield 4 People

Ingredients

  • 1 tbsp canola oil
  • 4 cloves garlic minced
  • 1 tbsp ginger minced
  • 1 small onion diced
  • 1 tsp coriander
  • 1/2 tsp cinnamon
  • 1/2 tsp turmeric
  • 1/2 tsp paprika
  • 1/8 tsp cayenne optional
  • 1 medium sweet potato cut into ¼” cubes (approx. 2 cups)
  • 540 ml can chickpeas (rinsed, drained)
  • 1/2 cup pot barley
  • 1 tomato plum, chopped
  • 3 cups chicken broth no-salt added
  • 1/2 tsp salt or to taste
  • 1 cup peas frozen, thawed
  • 5 prunes cut into quarters
  • 2 tbsp lemon juice
  • plain Greek yogurt garnish
  • cilantro chopped, garnish

Instructions

  • In large pot or Dutch oven, heat canola oil over medium heat.
  • Cook ginger, garlic, onion and spices for 3 minutes.
  • Add sweet potato, chickpeas, barley and tomato. Cook for 2 minutes.
  • Add broth and salt (if using a salted broth, you won’t need the salt).
  • Cover and bring to a boil. Reduce heat to medium low. Cook for 35 minutes, stirring occasionally.
  • Add peas and prunes. Cook for 5 minutes. Add water or broth if stew becomes dry.
  • Add lemon juice after heat is turned off.
  • Ladle into bowls, and top with plain Greek yogurt and chopped cilantro.
Estimated Cost Per Serving:
Nutrition Facts
Chickpea sweet potato stew with barley
Per
 
445 g
Calories
310
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Carbohydrates
 
51
g
17
%
Fibre
 
11
g
46
%
Sugars
 
14
g
16
%
Protein
 
11
g
22
%
Sodium
 
700
mg
30
%
Potassium
 
457
mg
13
%
Calcium
 
84
mg
8
%
Iron
 
3
mg
17
%
*5% or less is a little, 15% or more is a lot

Tips & Notes

Developed by Zannat Reza, 2014

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