Whole Food, Plant-Based Recipe Chickpea Stew with Orzo & Mustard Greens

Ingredients

• 2 medium carrots, peeled and chopped
  

• 1 small fennel bulb or 2 celery stalks, chopped
  
• 1 medium onion, chopped
  
• 2 cloves garlic, minced
  
• several pinches of crushed red pepper flakes
  
• 2 T tomato paste (optional)
  
• 1 T minced fresh rosemary (2 tsp goes into pan, 1 tsp left for garnish)
  
• 4 cups vegetable broth (or water)
  
• 1 15-oz can chickpeas, rinsed and drained (or cook ¾ cup dried chickpeas)
  
• 1 heaping cup cherry tomatoes, roughly chopped
  
• ½ cup whole-wheat or chickpea orzo* (e.g. Banza brand)
  
• 4 cups packed mustard greens or spinach
  
• Cracked black pepper
  
• Finishing spices

For the finishing spice

• 1 tsp of rosemary
  

• 1 scallion, chopped
  
• Lemon zest

For the vegan parmesan cheese (optional)

• ½ cup hemp seeds
  

• ¼ cup nutritional yeast
  
• ½ tsp garlic powder
  
• ½ tsp onion powder

Instructions

For the stew

1. In a large pot (preferably Dutch oven), heat the pan over a medium-high heat.
2. Sauté onions in water or broth until transparent.
3. Add carrots, fennel, or celery. Cook until tender, or about 5 to 7 minutes.
4. Add the garlic, red pepper, tomato paste (if using), and rosemary. Cook for another 2 minutes.
5. Pour in the water or broth, and bring to a boil.
6. Once the mixture is boiling, add the chickpeas, tomatoes, and orzo. Reduce to a simmer and cover with a lid. Simmer for 10 minutes, or until the orzo is tender. (Watch carefully, and stir so the orzo doesn’t stick to the bottom of the pan.)
7. Uncover and stir in the greens until they are wilted, or for approximately 2 minutes.
8. Add more water if you want the mixture to be more soup-like.
9. Top with finishing spice mixture plus freshly-grated black pepper.
10. Ladle into bowls.

For the plant-based parmesan cheese

1. Stir together all ingredients.
2. Store in an airtight container.

Recipe Adapted From

Melissa Clark