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Chickpea and Pearl Barley Stew

Chickpea and Pearl Barley Stew: Hearty Vegan Comfort Food

Chickpea and Pearl Barley Stew is a budget-friendly, fiber-rich vegan delight perfect for meal prep.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with vegetable stock if avoiding oil.
  • 1 medium Carrot Dice finely for quicker cooking.
  • 2 stalks Celery Dicing ensures a tender result.
  • 1 medium Leek Wash thoroughly to remove any grit.
  • 2 cloves Garlic Fresh garlic is recommended for the best flavor.
For the Flavor
  • 1 teaspoon Fresh Thyme Dried herbs can be used as alternatives.
  • 1 tablespoon Lemon Juice Use generously for maximum flavor.
  • 1 handful Fresh Dill Avoid substituting with dried dill for freshness.
  • Salt Adjust according to preference.
  • Pepper Adjust according to preference.
For the Stew
  • 1 cup Pearl Barley Rinse before use.
  • 1 can Chickpeas Canned for convenience or use cooked dry chickpeas for freshness.

Equipment

  • large heavy-bottomed pot

Method
 

Cooking Steps
  1. In a large, heavy-bottomed pot, pour in 2 tablespoons of olive oil and heat it over medium heat until shimmering.
  2. Add the finely diced carrots and celery to the pot, stirring them in the hot oil. Sauté for 3–4 minutes until they begin to soften.
  3. Add the sliced leeks to the mixture, cooking for an additional 2–3 minutes until tender.
  4. Stir in 2 minced garlic cloves and 1 teaspoon of fresh thyme, letting them cook for about 1 minute.
  5. Add the rinsed pearl barley to the pot, stirring to combine, then pour in 5 cups of vegetable stock and bring to a rolling boil.
  6. Reduce the heat to low and cover, allowing it to simmer for 20 minutes until the barley is tender but still has bite.
  7. Stir in 1 can of drained chickpeas, simmer uncovered for another 5–10 minutes.
  8. Finally, stir in the juice of 1 lemon and a handful of chopped fresh dill, adjusting seasoning with salt and pepper.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 60gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 650mgFiber: 15gSugar: 4gVitamin A: 1800IUVitamin C: 12mgCalcium: 50mgIron: 3mg

Notes

Make sure to wash leeks thoroughly and soak chickpeas ahead if using dried. Store in airtight containers for up to five days.

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