Moroccan Chickpea Barley Salad

Dairy Free
Very Healthy
Popular
Health score
65%
Moroccan Chickpea Barley Salad
45 min.
6
536kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with our Moroccan Chickpea Barley Salad! This delightful dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a health score of 65. Perfect for those seeking a dairy-free and very healthy option, this salad is a popular choice for lunch, side dishes, or even as a main course.

Ready in just 45 minutes, this recipe serves six and is packed with wholesome ingredients like protein-rich chickpeas, nutty barley, and a medley of colorful vegetables. The addition of pistachio nuts and dried apricots adds a delightful crunch and sweetness, while the zesty lemon and aromatic spices like ras el hanout, cardamom, and turmeric transport your taste buds straight to Morocco.

Whether you're hosting a gathering or simply looking to elevate your meal prep, this salad is sure to impress. Its unique combination of flavors and textures makes it a standout dish that everyone will love. Plus, with a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy this dish guilt-free. So, roll up your sleeves and get ready to create a culinary masterpiece that will leave your friends and family asking for seconds!

Ingredients

  • 1.5 cups barley 
  • 1.5 cups veggie broth for vegan version (use veg broth )
  • 1.5 cups water 
  • teaspoon salt 
  • servings olive oil extra virgin 
  • 15 ounce chickpeas rinsed canned (garbanzo beans)
  • cup pistachios shelled
  • cup apricots dried diced
  •  green onions chopped
  • cup parsley chopped
  •  juice of lemon 
  • tablespoon ras el hanout spice mix 
  • servings salt to taste
  • teaspoon pepper black
  • teaspoon cardamom 
  • 0.3 teaspoon cayenne 
  • 0.3 teaspoon ginger 
  • 0.3 teaspoon nutmeg 
  • 0.3 teaspoon cinnamon 
  • 0.5 teaspoon turmeric 

Equipment

  • bowl
  • frying pan
  • pot
  • sieve
  • colander

Directions

  1. Heat 2 tablespoons of olive oil in a large pot on medium high heat.
  2. Add the barley and sauté for 3-4 minutes, stirring often.
  3. Add the broth, water, and a teaspoon of salt. Bring to a simmer and simmer until the barley is tender, anywhere from 30 minutes to an hour, depending on how old the barley is.
  4. Strain the barley, toss with olive oil: Strain the cooked barley through a colander or sieve and run cold water over to cool it quickly. Toss and mix in the colander to strain as much water as you can.
  5. Lay out the barley on a sheet pan and drizzle olive oil over it.
  6. Mix to coat well and set aside.
  7. Combine salad ingredients: In a large bowl, add the chickpeas, pistachios, apricots, green onions and parsley and mix well.
  8. Add the zest and juice of the lemon and mix again.
  9. Add the barley and mix.
  10. Sprinkle the ras el hanout spice mixture over the barley and mix well. Taste, and add salt if needed.
  11. Marinate before serving:
  12. Let the salad marinate for an hour or so before serving. If the barley has absorbed all the olive oil, drizzle a little more on right before serving.

Nutrition Facts

Calories536kcal
Protein10.46%
Fat41.66%
Carbs47.88%

Properties

Glycemic Index
67.62
Glycemic Load
17.13
Inflammation Score
-10
Nutrition Score
30.626086939936%

Flavonoids

Cyanidin
1.5mg
Catechin
1.83mg
Epigallocatechin
0.42mg
Epicatechin
0.17mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
1.46mg
Hesperetin
4.34mg
Naringenin
0.41mg
Apigenin
21.56mg
Luteolin
0.13mg
Kaempferol
0.2mg
Myricetin
1.49mg
Quercetin
0.87mg

Nutrients percent of daily need

Calories:536.46kcal
26.82%
Fat:26.15g
40.22%
Saturated Fat:3.52g
21.98%
Carbohydrates:67.61g
22.54%
Net Carbohydrates:51.66g
18.79%
Sugar:15.02g
16.69%
Cholesterol:0mg
0%
Sodium:1031.52mg
44.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.77g
29.54%
Vitamin K:188.23µg
179.27%
Manganese:2.01mg
100.36%
Fiber:15.95g
63.79%
Vitamin B6:0.9mg
45.11%
Vitamin A:1946.91IU
38.94%
Copper:0.72mg
36.24%
Vitamin B1:0.52mg
34.85%
Vitamin C:27.3mg
33.1%
Magnesium:124.53mg
31.13%
Phosphorus:306.96mg
30.7%
Selenium:20.81µg
29.73%
Iron:5.17mg
28.7%
Vitamin E:4.02mg
26.78%
Potassium:894.58mg
25.56%
Zinc:2.51mg
16.72%
Vitamin B3:3.28mg
16.41%
Folate:65.1µg
16.28%
Vitamin B2:0.21mg
12.64%
Calcium:111.67mg
11.17%
Vitamin B5:0.66mg
6.55%