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
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)
- 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!
- 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/