This recipe, which is made in a single large pot, makes good use of low-sodium canned foods, with canned chickpeas and tomatoes featured as key ingredients. Farro is another shelf-stable ingredient available in many markets. The dish is designed for the pearled or quick-cooking variety, which cooks in 15 to 20 minutes, but you can substitute the unpearled kind if you soak or parcook it beforehand.
- 2 (15-ounce) cans low-sodium chickpeas (3 cups), drained and rinsed, divided
- 3½ cups low-sodium chicken or vegetable broth, divided
- 2 tablespoons olive oil
- 1 medium-size onion, diced
- 1 medium-size carrot, diced
- 1 celery stalk, diced
- 2 garlic cloves, minced
- 1 (14.5-ounce) can no-salt-added diced tomatoes
- 1 rosemary sprig
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- ½ cup pearled farro
- 2 cups lightly packed baby spinach leaves, coarsely chopped (or 1⁄2 cup frozen)
- 1⁄3 cup freshly grated Parmesan cheese
1. Place 1 cup of the chickpeas and ½ cup of the broth in a blender and purée until smooth.
2. Heat the oil in a large pot over medium heat. Add the onion, carrot, and celery and cook, stirring occasionally, until softened, but not browned, 6 to 8 minutes. Add the garlic and cook for 1 minute more.
3. Add the remaining 2 cups of chickpeas, remaining 3 cups of broth, and the tomatoes with their juices, rosemary, salt, and pepper to the pot. Bring to a boil, then lower the heat to medium-low and simmer, covered, for 15 minutes.
4. Add the farro, return to a boil, then lower the heat to medium-low, cover, and cook, stirring occasionally, until the farro is tender, about 20 minutes. Remove the rosemary sprig.
5. Add the chickpea purée, then stir in the spinach and cook until it is just wilted, 1 to 2 minutes. Serve garnished with the cheese.
The stew will keep in an airtight container in the refrigerator for up to 4 days.
Makes 4 (1½-cup) servings. Per serving: calories 380; total fat 12 g (saturated fat 2.5 g); protein 17 g; carbs 51 g; fiber 12 g; sodium 770 mg.
From Whole in One: Complete, Healthy Meals in a Single Pot, Sheet Pan, or Skillet by Ellie Krieger. Copyright Ellie Krieger 2019. All rights reserved.
