Mediterranean Kale, Cannelini, Farrow Stew

Mediterranean Kale, Cannellini and Farro Stew

Prep Time: 15 minutes

Cook Time: 40 minutes

Yield: 6 servings

Ingredients

• 2 Tbsp olive oil
• 1 cup carrots diced (about 2 medium)
• 1 cup chopped yellow onion (1 small)
• 1 cup chopped celery (about 2)
• 4 cloves garlic, minced
• 1 (32 oz) carton low-sodium vegetable broth
• 1 (14.5 oz) can diced tomatoes
• 1 cup farro, rinsed
• 1 tsp dried oregano
• 1 bay leaf
• Salt, to taste
• 1/2 cup slightly packed parsley sprigs (stems included)
• 4 cups slightly packed chopped kale, thick ribs removed
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 Tbsp fresh lemon juice
• Feta cheese, crumbled, for serving

Directions

• Heat oil in a large pot over medium-high heat. Add carrots, onion and celery and saute 3 minutes. Add garlic and saute 30 seconds longer. Stir in vegetable broth, tomatoes, farro, oregano, bay leaf and season with salt to taste. Lay parsley in a mound on top of soup and bring soup to a boil. Reduce heat just below medium. Cover and cook 20 minutes, then remove parsley, stir in kale and cook 10 - 15 minutes longer, adding in cannellini beans during last few minutes of cooking, until both farro and kale are tender.
• Remove bay leaf, stir in lemon juice and add additional vegetable broth or some water to thin soup as desired (the farro will absorb more liquid as the soup rests). Serve warm topping each serving with feta cheese.
• Recipe source: adapted from BHG

SAVORY SPICES TO WARM YOUR SOUL

Open air spice markets are one of my favorite destinations when traveling to foreign lands.  The aromas and brilliant colors make for a sensory overload of epic proportion!

 

 

 

 

 

Ras el Hanout Moroccan Chicken - North African Spice Blend

 

Yields 3 tablespoons  - Store in airtight container.

• • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger
  • 1 teaspoon turmeric
  • ½  teaspoon salt
  • ³⁄₄ teaspoon sugar
  • ³⁄₄ teaspoon fresh ground black pepper
  • ¹⁄₂ teaspoon cinnamon
  • ¹⁄₂ teaspoon ground coriander
  • ¹⁄₄ teaspoon cayenne
  • ¹⁄₂ teaspoon ground allspice
  • ¹⁄₂ teaspoon ground fennel
  • ¹⁄₄ teaspoon ground cloves

The spice blend and Moroccan Chicken recipe here is lively, rich in depth of flavor and packed full of trace minerals and nutrients. 

   Moroccan Chicken w/Chickpeas & Raisins

Serves 4

If you love foods with flavor then you will love this recipe! The spice amounts are only a guideline you may adjust to taste, this will work well using any part of the chicken

• 3 -5 tablespoons oil
• 4 lbs chicken thighs (skin on)
• salt and pepper
• 1 large onion, chopped
• 2 tablespoons fresh minced garlic (or to taste)
• 1 tablespoon cumin
• 1 tablespoon turmeric
• 1 teaspoon paprika
• ¹⁄₂ teaspoon cinnamon
• 2 teaspoons grated lemon zest (can use more)
• 1 tablespoon flour
• 3 cups chicken broth
• 3 tablespoons honey (or to taste)
• 1 ¹⁄₂ cups chickpeas, rinsed and drained
• ¹⁄₂ cup dark raisin (or to taste)
• cooked rice

Directions

1.     In a large heavy saucepan (I use my electric frypan for this) heat oil over medium heat.

2.     Season the chicken with salt and pepper the brown well on both sides; transfer to a plate.

3.     Add in onions and garlic; saute for about 5 minutes, then add in cumin, turmeric, paprika and cinnamon; cook stirring with a wooden spoon for about 1 minute.

4.     Stir in broth, honey, lemon zest and flour; stir to combine.

5.     Then add in the browned chicken; simmer covered for about 15 minutes.

6.     After 15 minutes of cooking add in the raisins and continue to cook (UNCOVERED) until the chicken is completely cooked through (about 15-20 minutes).

7.     Season with salt and pepper.

8.     Remove the chicken to plate/s.

9.     Add in the chickpeas and simmer for 5 minutes.

10. Pour the sauce over the chicken and serve with cooked rice.