Chickpea, Kale and Farro Stew

Name: Chickpea, Kale and Farro Stew
Ingredients: 3 cups or 2 (15 ounce) cans low sodium or no-salt-added chickpeas with liquid; 4 cups low sodium or no-salt-added vegetable broth, divided; 1 medium onion, diced; 1 medium carrot, diced; 2 stalks celery, diced; 2 cloves garlic, chopped; 1 1/2 cups diced tomatoes; 1 teaspoon herbes de provence (see note); 1/4 teaspoon black pepper; 1/2 cup farro; 3 cups finely chopped kale

5 steps

Check off your daily greens and beans with a bowl of this satisfying stew. Farro (and blending half of the chickpeas) gives it a thick and creamy consistency!

Updated at: Thu, 17 Aug 2023 03:44:41 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories226.2 kcal (11%)

Total Fat4 g (6%)

Carbs41.8 g (16%)

Sugars9.8 g (11%)

Protein10.6 g (21%)

Sodium430.6 mg (22%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

15 ouncecan low sodium chickpeas

s, or no-salt-added, with liquid

4 cupslow sodium vegetable broth

or no-salt-added, divided

1 ½ cupsdiced tomatoes

1 teaspoonherbes de provence

¼ teaspoonblack pepper

½ cupfarro

3 cupskale

finely chopped

Instructions

Step 1

Blend 1 can of the chickpeas (including the liquid) with 1/2 cup of the vegetable broth. until smooth.

Step 2

Heat 2-3 tablespoons of water in a soup pot and water saute the onion, carrot, celery and garlic until softened. Add garlic and cook another minute.

Step 3

Add the remaining chickpeas and liquid, the remaining vegetable broth, tomatoes and spices to the pot. Bring to a boil, then reduce heat, cover and simmer for 15 minutes. Add the farro, cover and cook, stirring occasionally until the farro is tender, about 20 minutes.

Step 4

Add the blended chickpea mixture and kale and cook for 5 minutes or until kale is tender.

Step 5

Note: Herbes de Provence can be found in the spice section of most grocery stores. It is a combination of herbs typical of the Provence region of France. This dish can also be seasoned with a combination of dried thyme, savory, oregano and fennel.

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