This Barley, Chickpea, and Eggplant Casserole with Parsley Pesto is a nutritious and flavorful vegetarian dish that’s sure to satisfy. It's packed with hearty ingredients like eggplant, barley, zucchini, and chickpeas, all brought together with a vibrant parsley pesto.
- Make sure to cut the eggplant into uniform pieces for even cooking.
- Rinse the pearl barley under cold water before cooking to remove any excess starch.
- Use low-sodium vegetable broth to control the salt content in the dish.
- You can prepare the parsley pesto in advance and store it in the refrigerator for up to a week.
- If you prefer a creamier texture, consider adding a splash of coconut milk or cream to the casserole.
- Roasting the cherry tomatoes before adding them to the casserole can enhance their sweetness and depth of flavor.
- Feel free to substitute zucchini with your favorite squash or even add other veggies like bell peppers for more variety.
Serve the casserole hot, topped with a generous drizzle of parsley pesto and a sprinkle of grated Parmesan cheese for a comforting and healthy meal. Enjoy this delightful combination of wholesome ingredients and robust flavors.
Nutrition Facts | |
---|---|
Serving Size | 550 grams |
Energy | |
Calories 320kcal | 13% |
Protein | |
Protein 13g | 9% |
Carbohydrates | |
Carbohydrates 60g | 18% |
Fiber 16g | 43% |
Sugar 15g | 15% |
Fat | |
Fat 7g | 9% |
Saturated 1.72g | 6% |
Cholesterol 4.35mg | - |
Vitamins | |
Vitamin A 70ug | 8% |
Choline 60mg | 11% |
Vitamin B1 0.30mg | 25% |
Vitamin B2 0.33mg | 25% |
Vitamin B3 4.19mg | 26% |
Vitamin B6 0.65mg | 38% |
Vitamin B9 160ug | 39% |
Vitamin B12 0.07ug | 3% |
Vitamin C 44mg | 49% |
Vitamin E 1.13mg | 8% |
Vitamin K 27ug | 23% |
Minerals | |
Calcium, Ca 140mg | 11% |
Copper, Cu 0.54mg | 0% |
Iron, Fe 3.29mg | 30% |
Magnesium, Mg 110mg | 26% |
Phosphorus, P 310mg | 25% |
Potassium, K 1210mg | 36% |
Selenium, Se 20ug | 37% |
Sodium, Na 310mg | 21% |
Zinc, Zn 2.57mg | 23% |
Water | |
Water 460g | - |
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Perfect for a nutritious and satisfying meal that's easy to prepare.
09 Mar 2024Ready in under 45 minutes, it's an easy and delicious way to nourish your body and delight your taste buds.
31 May 2024Perfect for a satisfying and healthy weeknight dinner.
23 Apr 2024A healthy, vegetarian dish that's easy to prepare and sure to impress.
18 Apr 2024Perfect for grilling or roasting, it's a mouthwatering dish that's sure to impress.
08 Apr 2024Simple, nutritious, and bursting with taste.
15 Apr 2024Ready in minutes, it's the perfect accompaniment for any meal.
07 Jun 2024Ready in minutes and bursting with flavor.
09 Mar 2024Ideal for a weeknight dinner or a special occasion, it's a must-try for any home chef.
07 Apr 2024Made with tender whole chicken, white wine, rich pasta sauce, savory chicken gravy, and the added zest of olives and green beans, this dish promises a delicious and hearty meal perfect for any night of the week.
16 May 2024Enjoy a delicious, gluten-free dish that warms you up from the inside out.
15 Mar 2024Perfect for a healthy, protein-packed meal or appetizer! Ready in just 30 minutes.
16 May 2024Elevate your dining experience with this elegant, yet simple-to-make recipe that’s perfect for a special occasion or a delightful weeknight treat.
02 Jun 2024Enjoy a healthy twist with added alfalfa seeds and a hint of peanut butter for extra richness.
04 May 2024Try it tonight and elevate your meal effortlessly.
03 May 2024