Chickpeas and Barley in Red Lentil and Eggplant Sauce

Vegetarian
Vegan
Dairy Free
Health score
49%
Chickpeas and Barley in Red Lentil and Eggplant Sauce
105 min.
6
314kcal

Suggestions


Discover a delightful fusion of flavors with our Chickpeas and Barley in Red Lentil and Eggplant Sauce! This vibrant dish is not only a feast for the eyes but also a wholesome, nutritious option for anyone seeking a satisfying vegetarian or vegan meal. Packed with protein-rich chickpeas and hearty barley, it offers a perfect balance of textures and tastes that will leave you feeling full and energized.

The star of this recipe is the luscious red lentil and eggplant sauce, which is infused with aromatic spices like cumin and fresh herbs such as mint and parsley. The combination of these ingredients creates a rich, savory sauce that envelops the chickpeas and barley, making every bite a burst of flavor. Plus, it’s incredibly versatile—enjoy it as a main course for lunch or dinner, or serve it over a bed of rice for an extra hearty meal.

With a preparation time of just 105 minutes, this dish is perfect for a cozy family dinner or a gathering with friends. Not only is it dairy-free and vegan, but it also boasts a low-calorie count of 314 kcal per serving, making it a guilt-free indulgence. So, roll up your sleeves and get ready to impress your taste buds with this deliciously wholesome recipe!

Ingredients

  • 0.3 cup barley 
  • cups chickpeas drained and rinsed cooked (or 2 cans, )
  • medium eggplant peeled finely chopped
  • tbsp mint leaves dried fresh minced (or 2 tbsp. )
  • tbsp parsley fresh finely chopped
  • tsp ground cumin 
  • tbsp juice of lemon 
  • medium onion finely chopped
  • cup lentils dried red (masoor dal)
  • 0.5 tsp pepper red
  • 1.5 tsp salt to taste
  • tablespoons tomato paste 
  • cups vegetable stock for part of this (may use cooking liquid from home-cooked chickpeas )

Equipment

  • food processor
  • pot
  • blender
  • stove
  • immersion blender

Directions

  1. Add the onion and cook until lightly browned, about 4 minutes.
  2. Add the eggplant and cook for another 2 minutes, stirring. 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. Reduce the heat and cook until the lentils are tender (20 minutes on my stove, 40 minutes according to the original recipe). When the lentils are tender, use a hand blender to blend the sauce right in the pot. If you don’t have a hand blender, transfer in batches to a regular blender or food processor and blend until smooth. Return it to the pot and add the extra cup of broth (if you used a regular blender, use the water to rinse the sauce residue back into the pot). Taste and add as much salt as you like.
  3. Add the cumin and red pepper and stir in the drained barley and chickpeas. Simmer for 15 minutes and add lemon juice and additional salt (if needed) just before serving with parsley sprinkled on top.
  4. Serve over rice, if desired.

Nutrition Facts

Calories314kcal
Protein21.5%
Fat8.15%
Carbs70.35%

Properties

Glycemic Index
45.06
Glycemic Load
10.64
Inflammation Score
-9
Nutrition Score
25.0939132027%

Flavonoids

Delphinidin
65.41mg
Catechin
0.29mg
Eriodictyol
0.45mg
Hesperetin
0.47mg
Naringenin
0.03mg
Apigenin
2.79mg
Luteolin
0.15mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.19mg
Quercetin
3.77mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:313.76kcal
15.69%
Fat:2.94g
4.52%
Saturated Fat:0.36g
2.25%
Carbohydrates:57g
19%
Net Carbohydrates:37.14g
13.5%
Sugar:10.81g
12.01%
Cholesterol:0mg
0%
Sodium:1442.98mg
62.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.43g
34.85%
Manganese:1.65mg
82.39%
Fiber:19.87g
79.46%
Folate:311.15µg
77.79%
Phosphorus:327.45mg
32.75%
Iron:5.75mg
31.94%
Vitamin B1:0.45mg
30.31%
Copper:0.59mg
29.58%
Vitamin K:29.57µg
28.16%
Magnesium:105.16mg
26.29%
Potassium:867.46mg
24.78%
Zinc:3.16mg
21.04%
Vitamin B6:0.41mg
20.62%
Vitamin A:798.39IU
15.97%
Selenium:9.22µg
13.17%
Vitamin C:10.19mg
12.35%
Vitamin B3:2.4mg
12%
Vitamin B5:1.16mg
11.6%
Vitamin B2:0.19mg
11.14%
Calcium:81.98mg
8.2%
Vitamin E:1.14mg
7.62%