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Chickpeas and Barley in Red Lentil and Eggplant Sauce Recipe

Looking for an easy Chickpeas and Barley in Red Lentil and Eggplant Sauce recipe? Learn how to make Chickpeas and Barley in Red Lentil and Eggplant Sauce using healthy ingredients.


Submitted by solmar04

Makes 4 servings



http://blog.fatfreevegan.com/2006/04/chickpeas-and-barley-in-red-lentil-and.html

Recipe Ingredients for Chickpeas and Barley in Red Lentil and Eggplant Sauce

1/4 cup barley
1 medium onion, finely chopped
1 eggplant, medium-large, finely chopped
3 tablespoons tomato paste
1 cup dried red lentils
5 cups vegetable broth (may use cooking liquid from home-cooked chickpeas for part of this)
4 tbsp. fresh mint, minced (or 2 tbsp. dried)
1 1/2 tsp. salt (or to taste)
3 cups cooked chickpeas (or 2 cans, drained and rinsed)
1 tsp. ground cumin
1/2 tsp. red pepper flakes
1 tbsp. lemon juice
2 tbsp. finely chopped fresh parsley

Recipe Directions for Chickpeas and Barley in Red Lentil and Eggplant Sauce

  1. Cook the barley in water until it's tender.

  2. Spray a non-stick dutch oven or large saucepan with a light coating of olive oil, and heat over medium-high heat.

  3. Add the onion and cook until lightly browned, about 4 minutes.

  4. Add the eggplant and cook for another 2 minutes, stirring.

  5. Turn the heat to medium-low and add the tomato paste and the lentils; stir to combine and add 4 cups of the vegetable broth and the mint.

  6. Reduce the heat and cook until the lentils are tender, ~20 minutes.

  7. When the lentils are tender, use a hand blender to blend the sauce right in the pot.

  8. Taste and add as much salt as you like.

  9. Add the cumin and red pepper and stir in the drained barley and chickpeas.

  10. Simmer for 15 minutes and add lemon juice and additional salt (if needed) just before serving with parsley sprinkled on top.

  11. Serve over rice, if desired.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 715.9g
Amount Per Serving
Calories
464
Calories from Fat
52
% Daily Value*
Total Fat
5.8g
9%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
2271mg
95%
Potassium
1221mg
35%
Total Carbohydrates
75.8g
25%
Dietary Fiber
20.4g
82%
Sugars
10.4g
Protein
30.4g
Vitamin A 14% Vitamin C 21%
Calcium 11% Iron 40%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in dietary fiber
  •   Bad points
  • Very high in sodium
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