This Farro Stew with chickpeas, mushrooms and kale is a healthy dish that is easy to make. It's lovely on its own or mopped up with crusty bread. Vegan.
Even in summer, when the days are warmer, I still love a nice, flavorsome stew.
This farro stew has the denser texture of the chickpeas, with the strong, earthiness of the mushroom stock and dried mushrooms, matched with the juicy tomatoes and concentrated puree.
I've added kale for some extra green goodness because, well, there isn't much that I don't add kale to these days - like kale cupcakes!
To the complex and complementary flavours of this stew, I've added a few good handfuls of farro. It's dense, tasty and nutritious.
what is farro?
Farro is an Italian nutty wheat-based grain that is seeing a massive surge in popularity at the moment.
And rightly so, this tender grain has a consistency similar to rice, but is higher in fibre and protein and is gently chewy.
The farro gives a nice bite to this stew, with a barley-like texture.
It's easy to cook, and Bon Appetit has a comprehensive guide to cooking farro.
If you can't get hold of this particular grain, you could substitute barley or even couscous. Check out Recipes from a Pantry's guide on how to cook couscous.
healthy vegan stew recipes
I hope you love this farro stew. Be sure to try these other tasty and healthy vegan stew recipes too!
Fesenjan Persian Walnut Stew (Fesenjoon)
Recipe
Did you make this farro stew recipe? Please let me know how it turned out for you!
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Farro Stew with Chickpeas, Mushrooms and Kale
Ingredients
- 1 oz (25g) dried mushrooms (porcini or mixed)
- 15 oz (400g) can chickpeas drained and rinsed
- 15 oz (400g) can chopped or crushed tomatoes
- 2 cups (500ml) vegetable stock
- ½ cup (125g) farro, rinsed
- 1 onion roughly chopped
- 3 cloves of garlic roughly chopped
- 2 tablespoons tomato puree
- sprig of rosemary
- sprig of thyme
- salt and pepper to season
- 3 handfuls kale washed, tough stalks removed and torn into pieces
Instructions
- Rinse the mushrooms, then place in a bowl and cover with hot water. Leave to soak for 15 minutes.
- Stove Top Instructions:
- Add all ingredients, except the kale, to a large pot. Cook over a low heat for 30 minutes, stirring often. Add water if necessary. Add the kale shortly before serving and stir it in so it wilts.
- Slow Cooker Instructions:
- Add the mushrooms and their water, as well as all other ingredients except the kale, to the bowl of the slow cooker. Cook on high for 3 hours. Add the kale at the end and leave to wilt into the stew just before serving.
Nutrition
The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.
Stacey
Finally a recipe to use up the bag of farro my sister gave me. I left out the mushrooms but still really tasty.
martin
Mhmm that looks tasty. I'll put in on our recepieslist
superfitbabe
Delicious! I love chickpeas, kale and mushrooms so much 🙂 and farro too actually, but I don't have it often!
Helen @ Fuss Free Flavours
I am increasingly impressed with my Redmond. Great gadget and what a lovely recipe.
Becca @ Amuse Your Bouche
This looks like one of those meals that makes you feel really good about yourself while you're eating it - but is totally delicious too 🙂 I need to use farro more often!
Michelle @ Greedy Gourmet
Warm weather doesn't necessarily mean you just have to eat salad. I've been known to eat oxtail stew on the warmest day of summer. 😉 The Redmond Multicooker looks so cool!