Peppery Pumpkin, Corn & Bean Soup


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!

Continue reading


Veggie, Chickpea & Farro Stew


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.

Creamy Artichoke Dip

Creamy Artichoke Dip/

This dip is super simple, but packs a lot of flavor. Try it as a dip or use instead as a sandwich spread.

Makes about 1 1/2 cups

Prep Time: 5 minute    Cook Time: 0 (need cooked beans)


1 14-oz can whole artichokes, in water, drained and quartered

½ cup of cooked cannellini beans, no salt added, drained and rinsed

1 Tbsp. Dijon mustard

1 Tbsp. lemon juice

Dash of cayenne or more to taste


  • Fit a food processor with the S-blade
  • Combine all ingredients and process until very creamy.
  • Adjust seasonings to taste. Enjoy!


Use this as a dip for vegetables or make Deviled Potatoes, by scooping out some of the center of a boiled (cooled and sliced) potato and fill with artichoke dip.

Great substitute for mayo on a sandwich.

Farro, Arugula, Fennel & Blueberry Salad

Farro, Arugula, Fennel & Blueberrie Salad/


I love adding grains to my salad. It turns a salad into lunch or dinner in a snap. Farro is one of my favorite grains. It is so nutty, chewy and delicious. It pairs nicely with the peppery arugula, especially with the addition of fennel and blueberries. The below portions are guidelines, decide how much you want to enjoy of this tasty salad.  Continue reading