Vegetarian Stew

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FARRO VEGGIE STEW: Quick & Easy!

It’s getting to be that time of year when we start regretting that extra slice of holiday pie. Yes, swimsuit season is closing in. My FARRO VEGETABLE STEW is low in calories, easy to make, and adaptable to what you happen to have in the fridge or prefer.

NOTE: Even though this recipe is called Farro Veggie Stew, you can use a different grain that you might prefer. I did try quinoa, but didn’t care for it. However, taste is subjective. As they say now: you do you!

FARRO VEGGIE STEW – makes about 6 cups (1.5 litres)

  • 160g (1 cup) uncooked farro
  • 1 T olive oil
  • 170g (1.5 cups) onion, chopped
  • 80g (about 1 large) red pepper, chopped
  • 3 garlic cloves, pressed or minced
  • 1/2 T paprika
  • 1 tsp coriander
  • 3/4 tsp cumin
  • 675g (3 cups) vegetable stock – homemade or purchased
  • 232g (8 oz) Yukon Gold or red potatoes, unpeeled
  • 230g (1 cup) tomato sauce
  • 60g (1/2 cup) corn (frozen, canned, or from the cob)
  • 60g (1/2 cup green peas (frozen or canned)
  • 2-3 tomatoes (I like Roma), chopped
  • 1 tsp table salt
  • 2 tsp red wine vinegar (or whatever vinegar you prefer)
  • OPTIONAL (RECOMMENDED!) TOPPINGS:
  • 80g (1 cup) Pecorino Romano cheese, grated
  • 227g (1.25 cups) Feta cheese, crumbled

First thing to do, before any prep work, is to hydrate the farro. This gives a jump start to the cooking time.

Rinse the farro in a sieve. Pour drained farro into a bowl, cover with boiling water, then top with a plate to retain the heat. Set aside. Proceed with prep work and cooking.

Into a saucepan that can hold at least 6 cups (1.5 litres), saute the onions and red pepper in olive oil over medium/high heat for 5 minutes. Stir often.

Add garlic, paprika, coriander, and cumin. Stir over medium/low for 30 seconds to bloom the favors.

Cut potatoes into bite-sized pieces.

Drain the soaking farro and discard liquid.

Into the pot, add the vegetable stock, potatoes, and drained farro. Bring to boil, then reduce to simmer for 18 minutes.

Chop tomatoes.

After the 18 minutes are up, add tomato sauce, corn, peas, and chopped tomatoes to the pot. Simmer for another 5 minutes or so to heat the veggies.

Add in red wine vinegar and salt. Adjust seasoning to taste, bearing in mind the cheeses are salty.

Top with Feta, Pecorino Romano, croutons, or whatever you like. Serve.

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Vegetable Curry Stew – A Winter Warm Up!

Curry Stew

Vegetable Curry Stew

There’s nothing better on a chilly evening than a nice savory stew. If you’re a curry lover, you’ve got to try my Vegetable Curry Stew. The combination of coconut milk, spices, and vegetables is the stuff of which dreams are made.

Besides warming the cockles of your heart (and stomach), this stew has the benefit of being low in calories. Who couldn’t use THAT as we begin our journey down Weight Gain Road. Even though Halloween is behind us, leftover candy certainly isn’t. Coming up are the food related holidays of Thanksgiving, Christmas, Hanukkah, New Year’s Eve, and the parties that go along with them.

You may be wondering how Vegetable Curry Stew could possibly be low in calories when coconut milk is involved. As always, it’s all about portion control. Instead of using canned coconut milk, I buy powdered. That way, I can use less but still get that luscious coconut milk flavor. If your store doesn’t carry powdered, just buy it online. I use Maggi brand, but I expect they’re all good.

Next, you may be wondering if you can just use part of the can and dilute it with water. While I’ve never done it, I see no reason why you can’t. But the reason I don’t is the powdered is so much easier to use, and it takes up less space in the pantry (always a plus.) Also, I don’t have to worry about what to do with the leftover (you know how I hate waste!). I’m not sure how well coconut milk freezes. Of course, you can double the recipe and use up the can that way.

Finally, you may be wondering how I know what you’re wondering. It’s a gift!

NOTE:  Don’t get frightened by the long list of ingredients.  Most of them are spices – all of which a well-stocked kitchen should have. The thing about herbs and spices is that they’re initially expensive.  BUT once you’ve bought them they last a long time.  Don’t believe those people who say you have to throw them out after a year. Buy the spices and cook from scratch – you are going to save money in the long run.

VEGETABLE CURRY STEW – makes 4 to 5 cups

  • 3 T butter
  • 1 cup onions, chopped
  • 2 garlic cloves (about 1½ tsp), minced
  • 1 tsp coriander
  • ½ tsp dried ginger
  • 1 tsp cumin
  • ½ tsp cardamon
  • ½ tsp dried mustard
  • 1/8 tsp ground cloves
  • ½ stick cinnamon
  • 1/8 tsp cayenne pepper
  • ½ tsp tumeric
  • ½ tsp salt
  • 1/3 cup coconut powder (or half can coconut milk)
  • ¾ cup water (eliminate this if you’re using canned coconut milk)
  • 1 cup carrots, chopped
  • 1 T lemon juice (fresh or bottled)
  • 1 cup potatoes, chopped (I use Yukon)
  • 1 cup yam, chopped (I use garnet)
  • 1 cup cauliflower, chopped
  • 2 mushroom, chopped
  • 1 cup broccoli, chopped

WHEW!  That’s a lot of typing. If you’re one of those cooks that likes to have everything prepared before you start cooking, go for it.  But I’m going to give you instructions for the fastest way to prepare this stew. There’s a lot of down time when various ingredients are simmering, so that’s when I prepare the next lot.

Melt the butter in a large pot. As it’s melting, chop the onions and skin the garlic. Add the onions and press the garlic into the pot. Sauté for 10 minutes.

As the onions are cooking (make sure you stir them now and then), assemble your spices, measuring spoons, coconut powder, water, and lemon juice. Chop the carrots.

When the 10 minutes are up, turn off the burner and add the spices. Sauté over a low heat for 2 minutes. Add in the coconut milk, water, carrots, and lemon juice. Bring to a simmer. Cover and let simmer for 10 minutes.

While this is simmering (stir now and then), prepare the potatoes, yam, cauliflower, and mushrooms.

When the 10 minutes are up, add in the chopped potatoes, etc. Cover and simmer 10 minutes.

As this is simmering, prepare the broccoli.

When the 10 minutes are up, add in the broccoli. Simmer 5 minutes.

Serve immediately or reheat later.