Ellie Krieger’s Chickpea and Farro Stew with Spinach

Chickpea, farro, tomato, spinach, celery, carrot, onion, garlic, rosemary and parmesan cheese simmered in vegetable stock

Prep Time: 15 min

Cook Time: 45 min

Yield: 4 (12 ounce servings)

Ingredients
  • 1/4 cup + 3 tablespoons low sodium vegetable stock
  • 1 pint + 1/2 cup low sodium vegetable stock
  • 5 ounces low sodium garbanzo beans (chickpeas) canned, rinsed and drained
  • 2 5/8 teaspoons olive oil
  • 3 1/2 ounces yellow onion, diced 1/4 inch
  • 2 1/4 ounces carrots, peeled, diced 1/4 inch
  • 1 1/4 ounces celery, diced 1/4 inch
  • 2 whole cloves garlic, peeled, minced
  • 9 3/4 ounces low sodium garbanzo beans (chickpeas) canned, rinsed and drained
  • 12 1/2 ounces no added salt diced tomatoes, canned
  • 2 springs rosemary leaves
  • 3/8 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup + 3 tablespoons farro
  • 2 1/2 ounces baby spinach
  • 1/4 cup + 1 teaspoon grated parmesan cheese
Instructions
1
Preparation:
Place first listed garbanzo beans and first listed stock in a food processor or blender. Process until smooth puree Heat oil in a stock pot over medium heat, add onion, carrot and celery. Saute for 6 to 8 minutes or until softened, but not brown. Add garlic, cook for 30 seconds. Add second listed garbanzo beans, second listed stock, tomatoes, rosemary sprigs, salt and Pepper. Bring to a boil. Reduce heat to medium-low. Simmer, covered, for 15 minutes. Add farro. Return to a boil. Reduce heat to medium-low. Cover, cook, stirring occasionally, for 20 minutes or until farro is tender. Remove rosemary sprigs. Stir in garbanzo puree and spinach. Cook for 1 to 2 minutes or until spinach is just wilted.
2
For Service:
Stir in parmesan cheese. Ladle 12 ounces into a bowl.
Nutrition Facts:
Calories
440
Carbs
65g
protein
19g
fat
13g
sat. fat
3g
Cholesterol
5mg
sodium
650mg
fiber
15g
Love this recipe?
Yum
You might
also like

New Mindful Challenges Have Arrived!

Find fun, interactive ways to live healthier, reach your goals and feel your best.

Go now

We’re Social