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.
Roasted Butternut Squash with Barley, Kale, and Chickpeas
Ingredients
- 1/2 cup (125 mL) hulled, pot, or pearl barley, washed and rinsed, or short grain brown rice
- 1/2 small butternut squash, peeled, seeds removed
- 2 Tbsp (30 mL) extra-virgin olive oil, divided
- Salt and freshly ground black pepper, to taste
- 1 small onion, peeled and diced
- 1 small bunch curly leaf kale, stems removed, leaves torn into bite-sized pieces
- 1 - 19 oz (540 mL) can chickpeas, rinsed and drained
- 2 Tbsp (30 mL) gluten-free low-sodium tamari
- 2 Tbsp (30 ml) orange juice
- 1 Tbsp (15 ml) lemon juice
- Pinch crushed red peppers
- 1/4 cup (60 mL) toasted pumpkin seeds
Nutrition
Per serving:
- calories284
- protein12g
- fat11g
- saturated fat2g
- trans fat0g
- carbohydrates39g
- sugars4g
- fibre8g
- sodium368mg
Directions
01
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.)
02
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.
03
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.
04
Serve immediately with sprinkling of toasted pumpkin seeds.
READ THIS NEXT
SEE MORE »
Smoky Lentil Sloppy Joe Stuffed Peppers
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
Yogurt Bowl with Tart Cherry Compote
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
Turkey Tarragon Stew
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]