Veggie, Chickpea & Farro Stew

veggiechickpea&farrostew/nourishyourselfnow.com

This is a delicious bean and whole grain stew with lots of veggies for extra body and flavor. Farro gives it a nice chewiness. Quick and easy to assemble, just let your stove and pot do the work. Enjoy!

 

Makes about 6 servings

Prep Time: 25 minutes   Cook Time: about 30 minutes

Ingredients

2 15 oz. cans chickpeas, no-salt-added, BPA free, drained & rinsed

4 cups vegetable broth, homemade or low-sodium store-bought

1 medium onion, died

2 medium carrots, diced

2 ribs of celery, diced

4 large cloves of garlic, minced

¼ tsp. hot pepper flakes

½ cup of frozen corn, thawed

½ cup of frozen peas, thawed

1 14.5 oz. can fire roasted chopped tomatoes, no-salt-added

1 tsp. dried rosemary

½ tsp. ground cumin (optional)

2 Tbsp. apple cider vinegar

½ cup of 10-minute farro*

2-3 handfuls of baby spinach (if you like a lot, use 5 oz. bag/carton)

 

Directions

  • Add 1 cup of chickpeas and ½ cup of broth to a high-speed blender or food processor fitted with the “S” blade.
  • Process until smooth. Set aside.
  • Heat a large soup pot over medium-high heat with a ¼ cup or less of vegetable broth.
  • Add onions, carrots and celery. Sauté for 6-8 minutes until vegetables have softened. Add a little more broth, if necessary to prevent vegetables from sticking to bottom of the pot.
  • Add garlic and hot pepper flakes. Stir and sauté for another minute or two.
  • Add tomatoes, chickpeas, farro, rosemary, cumin, peas, corn and broth.
  • Bring to a boil and stir. Reduce heat to medium-low and add apple cider vinegar.
  • With the lid on the pot let simmer for about 25 minutes, or until farro is cooked. Stir occasionally to make sure nothing sticks to the bottom of the pot.
  • Add chickpea puree and spinach. Stir and let cook through for a couple of minutes. Taste to adjust seasonings. Enjoy!

 Notes

  • This makes a fairly thick stew, so adjust liquid to your liking.
  • * I use a 10-minute farro from Trader Jo’s. If you cannot find this product, you may need to adjust the cooking time. This depends whether you are using: pearled, semi-pearled or whole farro. Whole farro can take up to 40 minutes to cook.

 

Recipe adapted from: Ellie Krieger: Farro Stew Offers Satisfying Chew.http://www.pressherald.com/2016/11/30/farro-stew-offers-satisfying-chew/

Advertisements

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s