Vegetable Barley Couscous

Dairy Free
Very Healthy
Health score
100%
Vegetable Barley Couscous
300 min.
6
611kcal

Suggestions


Discover the vibrant flavors and nourishing qualities of our Vegetable Barley Couscous, a dish that not only excites the palate but also boasts an impressive health score of 100. This dairy-free delight is perfect for lunch or dinner, serving as a wholesome main course that will satisfy and energize you.

Imagine enjoying a delightful mix of tender vegetables like butternut squash, carrots, zucchini, and cabbage, all enveloped in a fragrant broth seasoned with ginger, saffron, and a touch of harissa. Enhanced with toasted almonds for a satisfying crunch and protein-packed chickpeas, this recipe combines diverse textures and bold flavors in every bite.

Preparing this dish may take some time, with a total cooking time of around 300 minutes, but the result is well worth it. Your kitchen will smell enticing, and the satisfaction of serving a dish that is as healthy as it is delicious will elevate your dining experience. Perfect for gatherings or a cozy family meal, the Vegetable Barley Couscous is crafted to impress. Embrace the art of slow cooking and the joy of sharing a wholesome meal that celebrates both nutrition and flavor.

Ingredients

  • 2.5 cups barley 
  • teaspoon pepper black
  • ounces blanched almonds and whole
  • 0.8 pound butternut squash peeled seeded cut into 2-inch pieces
  • 0.8 pound carrots peeled halved halved lengthwise
  • 4.5 ounces chickpeas dried
  • 0.5 medium cabbage green cut into 6 wedges
  • teaspoons ground ginger 
  • 0.5 teaspoon harissa for serving
  • 0.5 cup olive oil 
  • medium onion coarsely chopped
  • teaspoon ras el hanout spice mix 
  • 0.5 teaspoon saffron threads crumbled
  • 1.3 teaspoons salt 
  • tablespoon tomato paste 
  • medium tomatoes 
  • medium turnip peeled cut into 1 1/2-inch-wide wedges
  • 2.5 cups water 
  • medium zucchini trimmed halved halved lengthwise

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • pot
  • slotted spoon
  • colander
  • cheesecloth
  • box grater

Directions

  1. Soak dried chickpeas in 3 cups water at least 8 hours and up to 2
  2. Drain soaked chickpeas and combine with 6 cups cold water in a 3- to 4-quart saucepan and simmer, uncovered, until tender, about 1 hour.
  3. Drain and set aside.
  4. Lightly toast saffron in a dry small heavy skillet over moderately low heat, shaking skillet, just until fragrant, about 1 minute, then transfer to a small dish.
  5. Halve tomatoes and grate flesh on large round holes of a box grater, discarding skin.
  6. Put oil, grated tomato, onions, pepper, ginger, salt, tomato paste, and saffron in lower portion of couscoussière (or in 5- to 6-quart pot) and cook over moderate heat, stirring frequently, until onions are softened, about 10 minutes.
  7. Add water and ras-el-hanout and bring broth to a simmer.
  8. While broth comes to a simmer, put couscous in a large wide bowl and toss with salt, then drizzle with 2 tablespoons oil, rubbing grains between your palms to distribute oil.
  9. Sprinkle couscous with 1 cup tepid water, rubbing to evenly distribute and breaking up any lumps.
  10. Sprinkle top portion of couscoussière (if using a colander or steamer, line with cheesecloth) with couscous in an even, loose layer without packing.
  11. Set couscous over simmering broth and steam, uncovered, until steam rises up evenly over surface of couscous, about 10 minutes.
  12. Transfer couscous to cleaned bowl (reserving cheesecloth if using).
  13. Let stand until cool enough to handle, then sprinkle with 1 cup water again and gently rub couscous between palms.
  14. Let couscous stand 10 minutes.
  15. While couscous stands, add carrots and turnips to broth in couscoussière and return to a simmer.
  16. Return couscous to top of couscoussière and steam a second time, uncovered, in same manner, until steam rises evenly over surface, then transfer to bowl again (reserving cheesecloth). Stir just enough water (1/2 to 3/4 cup) into couscous to make it come together when a squeezed handful holds its shape without cracking.
  17. Let couscous stand, uncovered, 10 minutes.
  18. While couscous stands, add zucchini, cabbage, and butternut squash to broth and cook, covered, until vegetables are almost tender, then add cooked chickpeas.
  19. Rub remaining 2 tablespoons oil into couscous, then transfer to top of couscoussière and steam couscous a third time in same manner as above.
  20. Heat oil in a 7- to 8-inch skillet over moderate heat until just hot and cook almonds, stirring occasionally, until golden, 1 to 2 minutes.
  21. Transfer with a slotted spoon to paper towels to drain.
  22. Gently stir 1/2 teaspoon harissa into broth and serve couscous with vegetables, broth, fried almonds, honeyed red-onion confit, and harissa.
  23. ·Dried chickpeas can be soaked 3 days ahead, then cooked 2 days ahead and chilled in their cooking liquid, covered. If you don't have time to soak and cook dried chickpeas, you can use drained rinsed canned chickpeas.·Broth can be made 1 day ahead and chilled, covered. Reheat before proceeding with recipe.·Couscous can be made 2 hours ahead and kept warm, covered.·If you don't have a couscoussière, you can use a 5- to 6-quart pot to cook the vegetable stew, and a second pot to steam the couscous over water, such as a wide pot fitted with a colander or a pasta pot fitted with the pasta/steamer insert. If holes in the colander or steamer are large, line with a double layer of cheesecloth. If using this method, cook the stew partially covered.

Nutrition Facts

Calories611kcal
Protein13.62%
Fat24.11%
Carbs62.27%

Properties

Glycemic Index
75.39
Glycemic Load
23.27
Inflammation Score
-10
Nutrition Score
47.631304201872%

Flavonoids

Catechin
1.83mg
Naringenin
0.28mg
Apigenin
0.08mg
Luteolin
0.17mg
Isorhamnetin
1.84mg
Kaempferol
0.56mg
Myricetin
0.09mg
Quercetin
8.44mg

Nutrients percent of daily need

Calories:610.89kcal
30.54%
Fat:17.28g
26.58%
Saturated Fat:1.92g
11.99%
Carbohydrates:100.39g
33.46%
Net Carbohydrates:74g
26.91%
Sugar:16.35g
18.17%
Cholesterol:0mg
0%
Sodium:625.36mg
27.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.95g
43.9%
Vitamin A:16130.01IU
322.6%
Manganese:3.18mg
158.94%
Fiber:26.39g
105.55%
Vitamin C:73.03mg
88.52%
Vitamin K:80.57µg
76.73%
Magnesium:241.73mg
60.43%
Folate:237.07µg
59.27%
Vitamin B1:0.85mg
56.93%
Vitamin E:7.43mg
49.53%
Copper:0.98mg
49.03%
Phosphorus:490.23mg
49.02%
Selenium:32.97µg
47.1%
Potassium:1611.96mg
46.06%
Vitamin B6:0.87mg
43.69%
Iron:6.58mg
36.53%
Vitamin B3:6.85mg
34.25%
Vitamin B2:0.57mg
33.63%
Zinc:4.29mg
28.59%
Calcium:215.51mg
21.55%
Vitamin B5:1.47mg
14.66%
Source:Epicurious