For those who love a little crunch with their meal, this one’s for you! Maple roasted chickpeas are akin to a crouton, adding texture and flavour alongside the soft, sauteed veggies and chewy barley. Speaking of barley, this grain is one of my favs. Rich in fibre, vitamins and minerals, it’s a great source of nutrition and it also has a wonderful nutty taste that I love. Once you’ve got the hang of how to make the roasted chickpeas, I find this a quick yet satisfying meal to whip up; another win for the busy bees out there!

Enjoy xx

Low Salicylate Barley Bowl with Maple Roasted Chickpeas

Serves 2

Equipment

• Peeler
• Cutting board and knife
• Grater
• Saucepans
• Measuring cups
• Measuring spoons
• Mixing bowl
• Storage container

Ingredients

Maple Roasted Chickpeas

1 can chickpeas (drained and rinsed)

2 Tbsp maple syrup

1 Tbsp sunflower oil

Pinch of salt

Veggie Barley Bowl

1 cup pearl barley (rinsed)

3 cups water

2 Tbsp sunflower oil

Pinch of salt

1 cup of green beans (chopped)

2 carrots (peeled and grated)**

1/2 cup spring onions (finely chopped)

1 cup tasty cheese (grated)

Method

Maple Roasted Chickpeas

1.) Preheat fan-forced oven to 180 degrees celsius. Line a baking sheet with baking paper.

2.) Dry rinsed chickpeas by spreading them on a large piece of paper towel, and carefully rubbing them dry with another piece of paper towel (damp chickpeas don’t crisp up well). Pour dried chickpeas onto baking sheet and spread out evenly.

3.) Place chickpeas in oven and cook for 45 minutes, stirring every 15 minutes so as to get an even crisp throughout.

4.) While the chickpeas are cooking, place maple syrup, oil and salt in a bowl. Whisk until combined

5.) Once the chickpeas are crisp to the bite, remove from oven and pour into bowl with maple syrup mix. Coat chickpeas with syrup and return them to the baking sheet.

6.) Place baking sheet back into oven and cook for a further 15 minutes

7.) Turn off oven and leave baking sheet in oven for a further 10 minutes

8.) Remove chickpeas from oven and place into a small ramekin

Veggie Barley Bowl

1.) While chickpeas are cooking, combine barley and water in a large saucepan. Bring water and barley to a boil over medium-high heat. Reduce to medium heat and cook for 30 minutes, stirring every 10 minutes or so. Once barley is done (soft and chewy), remove from stove and drain any unabsorbed water. Place barley into a bowl, fluff with a fork to separate the grains, and set aside.

2.) Using the pot the barley was in, heat the oil on low-medium heat. Add the green beans along with a pinch of salt. Stir and cook on gentle heat for 5 or so minutes until the beans have softened, stirring a few times during the cooking process to ensure they don’t stick to the pan.

3.) Once green beans are soft, add in grated carrot and spring onions. Cook for a further 5 minutes. Place veggie mix into a bowl and set aside.

4.) To serve, place barley in bowls and top with veggie mix followed by a handful of cheese and a generous sprinkle of the maple roasted chickpeas.

Note: if you are able to tolerate any medium salicylate foods, you might like to include some zucchini (peeled) for added diversity.

**Carrots are listed in the RPAH handbook as moderate in salicylates, something to be mindful of if you’re very sensitive or looking to limit your chemical load. Kęszycka et al. 2017 however list carrot as low, so I’ve included them here. Just be mindful when trying the recipe for the first time.