Description
This hearty barley bowl bursts with fall flavors, combining roasted sweet potatoes, crisp apples, protein-rich chickpeas, and sweet-tart dried cranberries. A textured, nutrient-packed dish perfect for cozy meals in 40 minutes with minimal effort.
Ingredients
1 cup uncooked pearl barley
1 medium sweet potato, cubed
1 medium apple (Honeycrisp or Granny Smith), peeled and chopped
1 can chickpeas (15 oz) or 1 cup cooked
1/4 cup dried cranberries
1/4 cup spiced nuts (pecans, almonds, or walnuts)
1 tbsp olive oil (for roasting)
1 tbsp maple syrup (for drizzle)
1 tbsp balsamic vinegar (for vinaigrette)
Salt and pepper, to taste
Optional: chopped fresh kale or spinach for greens
Instructions
Preheat oven to 400°F (200°C)
Toss sweet potato cubes with 1 tsp olive oil, 1/2 tsp salt, and 1/2 tsp pepper
On a baking sheet, roast for 25-30 minutes until tender and caramelized
Meanwhile, cook barley by boiling water to pearled barley (1:5 ratio) for 30-35 minutes
In a small bowl, mix apple chunks, 1/2 tsp salt, and a pinch of pepper to taste
While waiting, combine 1 tbsp olive oil, 1 tsp maple syrup, 1 tsp balsamic vinegar, and 1/8 tsp pepper for a tangy drizzle
In a large bowl, layer cooked barley, roasted sweet potatoes, spiced nuts, dried cranberries, and apple chunks
If preparing greens, dress with 1-2 tbsp water, maple-syrup-balsamic drizzle, and ground carrots
Notes
Substitute barley with farro or quinoa if preferred
Roast nuts separately for enhanced flavor
Tupperware stores leftovers for 3-4 days
Use any seasonal root vegetables (beets or carrots) in place of sweet potatoes for half of the sweet potato amount if desired