Spring vegetable & pearl barley stew
A light broth-based barley stew of leeks, carrots, asparagus and peas with lemon and parsley.
Proper chana masala with brown rice
Chickpeas simmered in a deeply spiced onion-tomato masala; the vegan curry that needs no defending.
Ingredients
Servings 4
Quantities scaled from the original (4 servings).
Tick ingredients off as you gather them.
Method
- Step 1
Fry the onions in the oil until deep gold, 12 minutes; add garlic, ginger and ground spices.
- Step 2
Add tomatoes; simmer 10 minutes until thick.
- Step 3
Add chickpeas and a splash of water; simmer 15 minutes, crushing some.
- Step 4
Finish with garam masala and lemon.
- Step 5
Serve on rice with coriander and yogurt.
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Nutrition per serving
| Calories | 470 kcal |
|---|---|
| Protein | 16g |
| Carbohydrates | 74g |
| – of which sugars | 12g |
| Fibre | 14g |
| Fat | 12g |
| – of which saturates | 1.5g |
| – of which omega-3 | 0.3g |
| Calcium | 140mg |
| Iron | 5.4mg |
| Salt | 0.6g |
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