Chickpea Sweet Potato Stew with Barley

chickpea sweet potato stew with barley.jpg

Adapted from Half Your Plate.

Yield: 4-6 servings

Ingredients

1 tbsp/15mL Canola oil
4 cloves Garlic minced
1 tbsp/15mL Ginger minced
1 small Onion, diced
1 tsp/5mL Coriander
1/2 tsp/2mL Cinnamon
1/2 tsp/2mL Turmeric
1/2 tsp/2mL Paprika
1/8 tsp/1mL Cayenne optional
2 cups Sweet potato,  ¼” cubes
1 15 oz can/540mL Chickpeas (rinsed, drained)
1/2 cup/125mL Pot barley
1 Tomato plum, chopped
3 cups/750mL Chicken broth no-salt added
1/2 tsp/2mL Salt (to taste)
1 cup Peas, frozen, thawed
5 Prunes, cut into quarters
2 tbsp/30mL Lemon juice
Plain Greek yogurt  and chopped cilantro to garnish


 

 

Directions

  1. In large pot or Dutch oven, heat canola oil over medium heat.
  2. Cook ginger, garlic, onion and spices for 3 minutes.
  3. Add sweet potato, chickpeas, barley and tomato. Cook for 2 minutes.
  4. Add broth and salt (if using a salted broth, you won’t need the salt).
  5. Cover and bring to a boil. Reduce heat to medium low. Cook for 35 minutes, stirring occasionally. Add water or broth if stew becomes dry.
  6. Add peas and prunes. Cook for 5 minutes. Add lemon juice after heat is turned off.
  7. Ladle into bowls, and top with plain Greek yogurt and chopped cilantro.

 

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