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Barley Pilaf with Chickpeas and Artichoke Hearts Recipe

Barley Pilaf with Chickpeas and Artichoke Hearts Recipe

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Barley Pilaf with Chickpeas and Artichoke Hearts

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Ingredients

Count

Nutrition

117

Calories

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Ingredients:

Serving

2 cups warm water
1 cup uncooked quick-cooking barley
1/4 tsp salt
2 tbsp commercial pesto
1 (15-oz) can chickpeas ( garbanzo beans), drained and rinsed
1 tbsp fresh lemon juice
1 tbsp olive oil
1 tsp bottled minced garlic
1 (14-oz) can quartered artichoke hearts, drained and rinsed
1/2 cup (2 oz) preshredded fresh parmesan cheese

Directions:

Combine first 3 ingredients in a medium saucepan. Bring to a boil; cook 3 minutes. Cover, reduce heat, and simmer 8 minutes or until barley is tender and liquid is absorbed. Stir in pesto and chickpeas; cook 1 minute or until thoroughly heated. Stir in lemon juice.
While the barley cooks, heat the oil in a large nonstick skillet over medium-high heat. Add garlic and artichokes; sauté 3 minutes or until lightly browned.
Place 1 cup barley mixture into each of 4 bowls, and then top each serving with 1/4 cup artichoke mixture. Sprinkle each serving with 2 tablespoons of cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	116.96 Kcal (490 kJ)
Calories from fat	41.13 Kcal
		% Daily Value*
Total Fat	4.57g	7%
Sodium	159.75mg	7%
Potassium	126.26mg	3%
Total Carbs	16.31g	5%
Sugars	0.97g	4%
Dietary Fiber	2.72g	11%
Protein	2.6g	5%
Vitamin C	2.4mg	4%
Iron	0.8mg	4%
Calcium	24.5mg	2%

Amount Per 100 g
Calories	64.87 Kcal (272 kJ)
Calories from fat	22.81 Kcal
		% Daily Value*
Total Fat	2.53g	7%
Sodium	88.6mg	7%
Potassium	70.02mg	3%
Total Carbs	9.04g	5%
Sugars	0.54g	4%
Dietary Fiber	1.51g	11%
Protein	1.44g	5%
Vitamin C	1.3mg	4%
Iron	0.4mg	4%
Calcium	13.6mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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