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
