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chickpea and farro stew
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Chickpea and Farro Stew

One favorite recipe that stands out as real food approved is my Chickpea and Farro Stew. It is a humble yet savory dish layered with flavors.
CourseDinner, Soups
CuisineAmerican
MethodFreezer Friendly
DietDairy Free, Peanut/Tree Nut-Free, Vegetarian
Prep Time 10 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 15 minutes
Servings 1 ½ cups

Ingredients

  • 1 cup chickpeas dried
  • 6 cups water
  • 1 teaspoon baking soda
  • 32 ounces chicken broth or homemade stock
  • 28-oz can petite diced tomatoes undrained
  • 1 ½ cups onion chopped. I used Vidalia
  • 2 cloves garlic minced
  • 1 ½ teaspoons salt
  • ¾ teaspoon pepper
  • 2 teaspoons cumin
  • 2 cups farro
  • ½ cup orange juice freshly squeezed. Equivalent to 1 large orange
  • ¼ cup cilantro packed & freshly chopped
  • 1 tablespoon honey
  • 1 tablespoon butter unsalted

Instructions

  • The night before cooking the stew, place the dried chickpeas in a large bowl and cover with the water. Transfer to the refrigerator and leave to soak overnight.
  • The next day, drain the chickpeas. Heat a large sauté pan (for which you have a tightly fitted lid) over medium heat for one minute. Transfer the drained chickpeas and baking soda to the pan. Shake the pan to distribute the baking soda amongst the chickpeas and cook, stirring constantly for 5 minutes.
  • Add the chicken broth, tomatoes, onion, garlic, salt, black pepper, and cumin and to the pan. Increase the heat to high and bring to a boil. Once boiling, cover the pan, reduce the heat to low, and cook the chickpeas and vegetables for 45 minutes. 
  • In a fine mesh colander, rinse the farro well and drain. Add it to the pan, cover, and cook an additional 45 minutes.
  • To finish the stew, stir in the freshly squeezed orange juice, honey, butter, and fresh cilantro. Let rest 10 minutes, uncovered, and serve warm.

Notes

We recommend organic ingredients when feasible.
Serving size is 1 cup.
Nutrition Facts
Nutrition Facts
Chickpea and Farro Stew
Amount Per Serving
Calories 5750 Calories from Fat 504
% Daily Value*
Fat 56g86%
Saturated Fat 14g88%
Cholesterol 30mg10%
Sodium 23337mg1015%
Potassium 36711mg1049%
Carbohydrates 1256g419%
Fiber 298g1242%
Sugar 555g617%
Protein 252g504%
Vitamin A 25750IU515%
Vitamin C 1207.1mg1463%
Calcium 4325mg433%
Iron 169.6mg942%
* Percent Daily Values are based on a 2000 calorie diet.