This simple dinner ticks all the boxes: delicious, wholesome, and satisfying. Plus, it’s vegetarian. Sweet squash combines with crunchy-earthy barley, kale, and peas to make a delicious meal for a weekday evening. Serve with brown basmati rice on the side, if desired.
In small saucepan, bring barley and 1 1/4 cups (310 mL) water to a boil. Reduce heat to simmer. Cook barley covered, until tender but still chewy and most of the liquid has been absorbed, about 45 minutes. If kernels taste starchy and hard in centre, simmer for another 10 minutes. Add extra splash of boiling water, if necessary. When done, let rest for 5 minutes. Stir with fork to separate kernels. (Barley can be made ahead and refrigerated until ready to use.)
Preheat oven to 375 F (190 C). Dice squash into small 1/2 in (1.25 cm) cubes. You should have about 2 cups (500 mL). Refrigerate remaining squash for other use. Place diced squash in bowl and lightly coat with 1 Tbsp (15 mL) olive oil. Spread on parchment-lined baking sheet in single layer. Lightly sprinkle with salt and pepper. Bake in centre of preheated oven for 12 to 15 minutes, or until tender but slightly firm when tested with fork.
Meanwhile, heat remaining oil in large, heavy saucepan. Add onion, and sauteu0301 over medium-low heat, stirring often, until softened. Fold in kale, chickpeas, and cooked barley, and gently stir-fry over medium heat to wilt kale slightly and warm chickpeas. Gently fold in baked squash and heat through. Remove from heat. Combine tamari, juices, and crushed peppers. Whisk to combine and drizzle over vegetables. Fold in to coat evenly.
Serve immediately with sprinkling of toasted pumpkin seeds.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.