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I've found this chickpea and pearl barley stew to be my go-to comfort meal when life gets crazy. It's got this amazing mix of chewy barley, filling chickpeas, and fresh herbs that somehow feels like a warm hug while still being good for you.
The first time I whipped this up was during a super busy period when I needed food that would keep me going. Now whenever my friends want healthy but tasty meals, this is always what I tell them to make.
Ingredients
- Pearl barley: Washed and drained for that perfect bite
- Chickpeas: Two tins give you plenty of protein and make the stew really satisfying
- Fresh leek: Gives a milder, sweeter taste than regular onions
- Celery and carrots: Form the tasty foundation that makes the broth so good
- Fresh thyme: Adds those woodsy notes that work so well with barley
- Fresh dill: This zingy herb completely changes the flavor profile
- Lemon juice: Balances the richness and wakes up all the flavors
- Vegetable stock: Try to grab low-salt if you can
- Olive oil: Don't skimp here, good oil really matters for flavor
Step-by-Step Instructions
- Cook the Base Veggies:
- Warm olive oil in a big Dutch oven on medium until it glistens. Throw in the chopped carrots and celery, cooking about 3-4 minutes while occasionally stirring. You want them just starting to soften but not getting brown. This gets all their sweetness into the oil.
- Put in the Leeks:
- Toss the sliced leeks into your pot and cook another 2-3 minutes. Stir often so nothing sticks. They should get see-through and a bit soft. This layering builds tons of flavor.
- Add Flavor Boosters:
- Mix in the minced garlic and fresh thyme, stirring non-stop for about a minute. Don't let the garlic turn brown or it'll taste bitter. Your kitchen should smell amazing now.
- Get the Barley Going:
- Put your cleaned barley into the pot and pour in the veggie stock. Mix everything well and bring it up to a light boil. This helps the barley start soaking up all those tasty flavors.
- Let it Bubble Away:
- Turn down the heat to keep it at a gentle simmer, pop the lid on, and let it cook for 20 minutes. The barley should be nearly done but will keep cooking. Give it a stir now and then so it doesn't stick to the bottom.
- Mix in the Chickpeas:
- Add your drained and rinsed chickpeas, then let everything simmer another 5-10 minutes. This warms up the chickpeas while the barley finishes cooking to how you like it. The stew will get thicker as the barley releases starch.
- Add the Fresh Stuff:
- Take the pot off the heat and stir in fresh lemon juice and chopped dill. These last additions take your stew from good to fantastic, bringing brightness that cuts through the earthy barley and chickpeas.
- Final Touches:
- Give it a taste and add salt and black pepper as needed. Serve in big bowls with extra dill and lemon wedges on the side for folks who want more zing.
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My first attempt at this stew, I accidentally dumped in twice the lemon juice, and weirdly enough, that mistake turned out to be a hit. Now my family won't let me make it any other way because that extra tanginess cuts through the rich barley so well.
Customize It
This stew works with so many different add-ins depending on what's in your kitchen. Try adding handfuls of spinach or kale right at the end, or mix in some harissa for a spicy kick. In summer, I often throw in chopped zucchini or yellow squash when I add the chickpeas.
Storage and Meal Prep
This dish was made for busy weeknight planning. It stays good in the fridge for up to 5 days, and the flavor actually gets better over time. If you want to freeze it, let it cool down first, then put it in freezer containers. It'll keep for 3 months frozen, but I'd suggest adding fresh herbs after you reheat it rather than before freezing.
Serving Suggestions
The stew tastes great by itself, but it's amazing with a simple green salad dressed with olive oil and lemon. If you're really hungry, grab some crusty whole grain bread for soaking up the tasty broth. During hot weather, I like it at room temp with a spoonful of plant-based yogurt and extra herbs on top.
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Frequently Asked Questions
- → What else can I use instead of pearl barley?
Farro, brown rice, or quinoa work just as well! Just make sure to adjust your cooking time for whichever grain you pick.
- → Can I make this in advance?
You sure can! It keeps fresh in the fridge for up to three days. When reheating, just add a splash of stock or water to get the perfect texture.
- → Is this safe to freeze?
Yes! Cool it completely first, then store in a sealed container in your freezer for up to three months. Thaw in the fridge before heating it up again.
- → Can I toss in other veggies?
Of course! Add greens like spinach or kale, or veggies like zucchini, to amp up the flavor and nutrition.
- → What can I swap for dill?
If you're out of fresh dill, dried works too—go for about a teaspoon. No dill? Use parsley or cilantro for a tasty twist instead.