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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

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Ingredients:

Serving

2 cups warm water
1 cup uncooked quick-cooking barley
1/4 tsp salt
2 tbsp commercial pesto sauce
1 (15 oz) can chickpeas, 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 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	99.31 Kcal (416 kJ)
Calories from fat	37.94 Kcal
		% Daily Value*
Total Fat	4.22g	6%
Sodium	170.24mg	7%
Potassium	74.03mg	2%
Total Carbs	13.83g	5%
Sugars	0.19g	1%
Dietary Fiber	1.94g	8%
Protein	1.54g	3%
Vitamin C	2.4mg	4%
Iron	0.5mg	3%
Calcium	24.3mg	2%

Amount Per 100 g
Calories	55.08 Kcal (231 kJ)
Calories from fat	21.04 Kcal
		% Daily Value*
Total Fat	2.34g	6%
Sodium	94.41mg	7%
Potassium	41.05mg	2%
Total Carbs	7.67g	5%
Sugars	0.11g	1%
Dietary Fiber	1.08g	8%
Protein	0.85g	3%
Vitamin C	1.3mg	4%
Iron	0.3mg	3%
Calcium	13.5mg	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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