This recipe has some serious flavor and is definitely on my rotation list.  Call it soup, call it stew, it is delicious. Cayenne and various spices give it a bit of a kick, the pumpkin adds sweetness and creaminess to this soup. Enjoy!

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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/

 

 

This chili has very few ingredients, but it is sooo delicious. Definitely make it part of your rotation list. Creamy red lentils and chunky japanese sweet potatoes create a satiating base.  Partner this with a bit of spice and heat, and it spells: YUMMY! Continue reading →

 

I like a chili that I can eat almost with a fork. This chili meets all my taste requirements: chunky, spicy, loads of veggies and super delicious. At first glance, it may look like a long list of ingredients, but you’ll soon see that you have most of them in your pantry, freezer or refrigerator. Make lots of it and freeze a batch for later enjoyment! Continue reading →

Black Beluga lentils are so beautiful, they look like little pearls to me. I bought mine from the bulk section at Whole Foods. You should be able to find them also prepackaged at your local grocery store. These will cook up firmer than the green, brown and red variety. For that reason they are also great in salads.  This stew is so simple, yet hearty. Eat it the next day at room temperature with your fork! Continue reading →

I have yet to meet and eat a potato that I don’t like. I know, it’s in my DNA. Growing up in Germany, we had our main meal at midday and potatoes were always part of it. The inspiration for this soup, or really –  the way I like to make it for myself – this stew , came from the memory of a soup my mother would have made. Her’s would have been more “soupy” and would not have had beans or corn it. I think that you will savor the recipe that ensued below. I like to use creamy yellow potatoes for a  smooth, velvety mouth feel, but choose whichever ones you like.The corn will give it a tiny touch of sweetness, without being overpowering. The beans and Dijon mustard add to the creaminess.  As with many soups and stews, I think this one gets better the next day! Continue reading →

This is one of my go-to “make -me-feel-good”recipes. Red lentils are quick and easy to prepare and when finished cooking, lend such a nice creaminess to this dish.   Pungent spices warm you up, right down to your toes.

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