Persian-Inspired Barley and Split Pea Medley
This warm, hearty stew is inspired by Persian flavors and is loaded with nutritious ingredients. With a delightful combination of barley, split peas, vegetables, and aromatic spices, this dish is not only delicious but also packed with fiber and protein. Ideal for meal prepping, it can easily be made in a slow cooker or on the stovetop. Serve this stew warm for a comforting meal that's perfect for chilly days or enjoy it as a nutritious leftover for lunch. A touch of lemon and fresh parsley adds brightness to the dish, creating a flavorful experience in every bite.
N/A
Servings
107
Calories
17
Ingredients
Ingredients
raw barley
1/2 cup (rinsed and drained)
bay leaf
1 (whole)
garlic clove
1 (whole)
water
4 cups (divided)
dried split yellow peas
1 cup (rinsed and drained)
cinnamon
1/2 teaspoon (ground)
ground cardamom
1 teaspoon (ground)
onion
1 cup (chopped)
carrot
1 cup (peeled and cut into 1-inch chunks)
potatoes
2 cups (cut into 1-inch chunks)
salt
1 1/2 teaspoons (to taste)
cayenne
1 pinch (to taste)
vegetable broth
2 cups (low-sodium preferred)
tomatoes
2 cups (coarsely chopped)
fresh parsley
1/4 cup (chopped)
lemon
1 (juiced)
salt and pepper
to taste (for seasoning)
Instructions
1
In a medium saucepan, combine the raw barley, bay leaf, whole garlic clove, and 2 cups of water. Bring to a boil over high heat.
2
Once boiling, reduce the heat to low, cover, and simmer for 15 minutes.
3
After 15 minutes, add the dried split peas, ground cardamom, cinnamon, and the remaining 2 cups of water. Stir well and continue to simmer, covered, for an additional 45 minutes or until both the barley and split peas are tender and most of the liquid has been absorbed. Stir occasionally, adding a little more water if necessary to prevent sticking.
4
While the barley and split peas are cooking, in a large saucepan, combine the chopped onions, carrot chunks, potato chunks, salt, cayenne pepper, and vegetable broth. Bring to a boil over medium-high heat.
5
Once boiling, reduce the heat to low, cover, and simmer for 10 minutes.
6
Next, add the coarsely chopped tomatoes to the vegetable mixture and continue to simmer, covered, for another 10 minutes, or until the vegetables are tender.
7
Once the barley and split peas are cooked, stir them into the vegetable mixture. Add the chopped parsley and lemon juice, stirring well to combine. Season with salt and pepper to taste. Remove and discard the bay leaf before serving.
Nutrition Information
0.3g
Fat
23g
Carbs
5.5g
Protein
5.8g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Persian-Inspired Barley and Split Pea Medley?
It is a warm, hearty stew inspired by Persian flavors, featuring a combination of barley, split peas, vegetables, and aromatic spices.
Is this recipe suitable for vegetarians?
Yes, the recipe is vegetarian and uses plant-based ingredients like vegetable broth, barley, and split peas.
How many calories are in a serving of this stew?
Each serving contains 107 calories.
What are the main protein sources in this dish?
The protein comes from the raw barley and dried split yellow peas, providing 5.5g of protein per serving.
Is this dish high in fiber?
Yes, it is a high-fiber meal with 5.8g of fiber per serving.
Can I make this recipe in a slow cooker?
Yes, the recipe description notes that it can easily be adapted for a slow cooker or made on the stovetop.
Is this recipe good for meal prepping?
Yes, it is ideal for meal prepping and can be enjoyed as a nutritious leftover for lunch.
What kind of split peas should I use?
The recipe specifically calls for 1 cup of dried split yellow peas, rinsed and drained.
What spices give this dish its Persian-inspired flavor?
The aromatic flavors come from a combination of ground cardamom, cinnamon, and a bay leaf.
How much fat is in this recipe?
This is a low-fat dish containing only 0.3g of fat per serving.
How much barley is required for this recipe?
The recipe requires 1/2 cup of raw barley, which should be rinsed and drained before cooking.
How long does the barley simmer before adding the split peas?
The barley should simmer alone with a bay leaf and garlic for 15 minutes before the split peas are added.
How much total water is needed for the grain mixture?
A total of 4 cups of water is used for the barley and split peas, added in two separate stages.
What vegetables are included in the medley?
The stew includes onion, carrot, potatoes, and coarsely chopped tomatoes.
How should the carrots and potatoes be prepared?
Both the carrots and potatoes should be cut into 1-inch chunks; carrots should be peeled beforehand.
When do I add the tomatoes to the vegetable mix?
Add the tomatoes after the onions, carrots, and potatoes have simmered in vegetable broth for 10 minutes.
Is there any heat or spice in this stew?
The recipe includes a pinch of cayenne pepper, which can be adjusted to your taste preference.
What kind of broth is recommended?
The recipe calls for 2 cups of vegetable broth, with a low-sodium version being preferred.
How do I finish the dish before serving?
Stir in chopped fresh parsley and lemon juice, then season with salt and pepper to taste.
Do I leave the bay leaf in the stew?
No, you should remove and discard the bay leaf before serving.
How many grams of carbohydrates are in a serving?
There are 23g of carbohydrates per serving.
What should I do if the barley and peas start sticking to the pan?
Stir the mixture occasionally and add a little more water if necessary to prevent sticking.
How long do the split peas and barley cook together?
They simmer together for an additional 45 minutes after the initial barley simmer.
What type of garlic is used in the recipe?
One whole garlic clove is cooked with the barley and bay leaf.
Does the recipe use fresh or dried parsley?
The recipe calls for 1/4 cup of chopped fresh parsley.
How much lemon juice is added?
The recipe uses the juice of one whole lemon.
How many total ingredients are in the Persian-Inspired Barley and Split Pea Medley?
There are 17 ingredients in total.
Can I use green split peas instead of yellow?
While the recipe specifies yellow split peas, green split peas can generally be used as a substitute, though the color and flavor will vary slightly.
Is this a good meal for cold weather?
Yes, the description highlights it as a comforting meal that is perfect for chilly days.
What is the first step in preparing the grains?
The first step is to combine raw barley, a bay leaf, a garlic clove, and 2 cups of water in a saucepan and bring them to a boil.