Carrots and Chickpeas with Minty Barley
Meet Carrots and Chickpeas with Minty Barley—a delightful recipe that combines hearty grains, vibrant maple roasted vegetables, and a refreshing touch of mint. It’s perfect for a Holiday table as a side dish or main dish. It looks beautiful and most importantly it’s delicious and full of flavors.
Health benefits of barley
I love barley because it has less calories and more fiber than quinoa, brown rice, millet, wild rice, or amaranth. It’s also full of manganese, selenium, iron, folate, vitamin B6, niacin, and magnesium. It gets high marks in protein, Omega-3 fatty acids, and dietary fiber. Barley also contains antioxidants, believe it or not, in the form of cancer-fighting, inflammation-reducing, and heart-healthy lignans.
Why You’ll Love These Carrots and Chickpeas with Minty Barley
- Balanced Nutrition: Packed with fiber-rich barley, protein-loaded chickpeas, and antioxidant-rich carrots, this meal is a nutritional powerhouse.
- Flavor Explosion: The combination of warm spices like cumin and paprika with the cool freshness of mint and lemon creates a balanced and satisfying flavor profile.
- Easy to Make: With simple ingredients and minimal prep, this recipe is approachable even for beginner cooks.
The Ingredients
One of the things I love most about this recipe is how versatile and pantry-friendly it is. If you’ve got some carrots and a can of chickpeas lying around, you’re already halfway there. Add in some barley for a chewy, nutty base and fresh mint to brighten things up, and you’ve got a dish that feels both nourishing and special.
- Barley: A hearty, nutty grain that’s rich in fiber and makes the perfect base. Feel free to swap in quinoa or farro if that’s what you have on hand.
- Carrots: Sweet and earthy, carrots are the star vegetable here. Roasting or sautéing them enhances their natural sweetness.
- Chickpeas: These little legumes bring a creamy texture and a boost of protein to the dish.
- Spices: Ground cumin, smoked paprika add warmth, while cayenne (optional) gives a subtle kick.
- Mint: Dried mint ties it all together with its cool, refreshing flavor.
- Pomegranate: Gives a lovely fresh taste to the salad
- Other ingredients: Maple syrup, olive oil for roasting the carrots and chickpeas. Parsley to garnish the whole dish.
Cooking Tips for Success
- Rinse Your Barley: A quick rinse removes excess starch and ensures the grains cook evenly.
- Customize the Spice Level: Love heat? Add a pinch of cayenne or red pepper flakes. Prefer it mild? Skip the cayenne and let the other spices shine.
- Use Fresh Lemon and Mint: These two ingredients add brightness to the dish and elevate the flavors to the next level.
Check out more recipes:
Moroccan Cauliflower Couscous Salad
Carrots and Chickpeas with Minty Barley
Ingredients
For the barley
- 1 cup pearl barley
- 3 cups water
- ½ tsp salt
- 1 tbsp olive oil
- 2 cloves garlic minced
- 1 whole lemon juice
- 1 tbsp dried mint
Roasted carrots and chickpeas
- 1 can chickpeas
- 500g (1lb) carrots
- 1 tbsp olive oil
- 1 tbsp maple syrup
- 1 tsp cumin
- 1 tsp paprika
- ½ tsp salt
- ⅓ tsp chili flakes
Garnish
- ⅓ cup pomegranate seeds
- ¼ cup chopped parsley
Instructions
- Rinse the barley under cold water. In a medium pot, combine the barley and water. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 25-30 minutes, or until the barley is tender and liquid is absorbed. Fluff the barley with a fork, stir in the olive oil, lemon juice, mint, garlic and salt,. Set aside.
- Preheat the oven to 200C (400F).To the baking tray add whole peeled carrots, if the carrots are very big slice them lenghtwise in half. Add chickpeas, drizzle with olive oil, maple syrup, salt, paprika, chili flakes and cumin. Massage the spices into carrots and chickpeas and roast for about 30 minutes, until golden brown.
- On a serving platter, spread the minty barley as a base. Top with the carrot and chickpea mixture. Garnish with parsley and pomegranate seeds. Serve it and enjoy!
