Description
Hearty Persian-inspired barley and herb stew, simmered with chickpeas and a bright trio of fresh herbs for a comforting, nourishing bowl that gets better the next day.
Ingredients
- Pearl barley, 1 cup, rinsed and soaked
- Onion, 1 large, finely chopped
- Garlic, 4 cloves, minced
- Carrot, 1 medium, diced
- Celery, 2 stalks, diced
- Fresh parsley, 1 cup, chopped
- Fresh cilantro, 1 cup, chopped
- Fresh dill, 1/2 cup, chopped
- Spinach, 2 cups, roughly chopped
- Chickpeas, 1 cup cooked (or 1 can, rinsed)
- Turmeric, 1 teaspoon
- Salt, 1 1/2 teaspoons
- Black pepper, 1/2 teaspoon
- Olive oil, 3 tablespoons
- Vegetable broth, 6 cups
- Lemon juice, 2 tablespoons
Instructions
- Preheat Your Equipment: Place a large pot or Dutch oven over medium heat and let it warm for a minute.
- Combine Ingredients: Add olive oil to the pot, then sauté the chopped onion, minced garlic, diced carrot, and diced celery until softened and fragrant, about 6 to 8 minutes.
- Prepare Your Cooking Vessel: Stir in the turmeric, salt, and black pepper, allowing the spices to bloom in the hot oil for about 30 seconds.
- Assemble the Dish: Add the soaked pearl barley, cooked chickpeas, and vegetable broth to the pot, stirring to combine everything evenly.
- Cook to Perfection: Bring the mixture to a gentle simmer, then reduce heat and simmer uncovered for about 40 to 50 minutes, stirring occasionally, until the barley is tender but retains a slight chew and the stew has thickened to your liking.
- Finishing Touches: Stir in the chopped parsley, cilantro, dill, and spinach. Cook for another 3 to 5 minutes until the greens are wilted and vibrant. Remove from heat and stir in the lemon juice.
- Serve and Enjoy: Ladle the stew into bowls, drizzle a little olive oil if desired, garnish with extra fresh herb leaves, and serve warm with flatbread or a simple salad.
Notes
- Soak barley for 2 to 4 hours or overnight to shorten cooking time and achieve a creamier texture.
- Adjust salt and lemon juice to taste at the end, adding more lemon for brightness or a splash of broth if the stew is too thick.
- For a richer flavor, finish with a small drizzle of high-quality extra virgin olive oil before serving.
- If using canned chickpeas, rinse them well to reduce sodium and canned flavor.
Nutrition
- Serving Size: 1 serving (about 1 1/4 cups)
- Calories: 280
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 6.7 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 6.0 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg