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!
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
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/
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)
Ingredients
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
Instructions
- Fit a food processor with the S-blade
- Combine all ingredients and process until very creamy.
- Adjust seasonings to taste. Enjoy!
Notes
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.
Roasted Butternut Squash Sauce
Yum, this sauce is so creamy and thick and delicious. It is quick to make and is equally delicious over whole grain or vegetable noodles. Nutritional yeast gives it that extra “cheezy” flavor. Enjoy! Continue reading
Split Pea Stew
This hearty stew warms you up right into your toes. If you prefer Split Pea Soup, just add more vegetable broth to your liking. You can also try sweet potatoes instead of Yukon golds. Either way, you are going to want to make a large batch and freeze some for another time. Enjoy! Continue reading
Yummy Yams
Is this really breakfast? These are sooo delicious, I am happy to eat this as my dessert. Only 3 ingredients, 5 minutes to “cook” and your are ready to indulge in super creamy melt-in-your-mouth deliciousness. Continue reading
Chunky Tomato Sauce
This sauce is full of veggies and taste. It’s a bit of a labor of love, as you need to give it time to develop its flavor. You will not be disappointed, so make this your go-to sauce for pasta, pizza, lasagna and more. Enjoy! Continue reading
Red Lentil and Sweet Potato Chili
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
Pumpkin Banana Oat Muffins
These muffins are so easy and quick to make. Super tasty with no added sugar or flour. Bananas and applesauce give sweetness, oats provide whole grain substance. A little crunchy on the outside, but smooth and soft on the inside. Have these on hand for breakfast or as a dessert and make a bunch for traveling. Continue reading
Farro, Arugula, Fennel & Blueberry 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
Nourish Yourself Now 