4 cups reduced-sodium vegetable broth
1 14.5 ounce can diced tomatoes
1 cup farro, rinsed, or kamut, spelt or wheat berries
1 cup coarsely chopped onion (1 large)
2 medium carrots, halved lengthwise and thinly sliced crosswise
1 cup coarsely chopped celery (2 stalks)
4 cloves garlic, minced 1/2 teaspoon crushed red pepper
1/4 teaspoon salt
4 cups coarsely chopped fresh green kale or spinach*
1 15 ounce can white kidney beans, rinsed and drained
3 tablespoons lemon juice
1/2 cup crumbled feta cheese (2 oz)
Snipped fresh parsley or basil
In a 3-1/2- or 4-quart slow cooker combine broth, tomatoes, farro, onion, carrots, celery, garlic, crushed red pepper, and salt.
Cover and cook on high-heat setting about 2 hours or until farro is tender but still chewy. Stir in kale, beans, and lemon juice. Cover and cook for 1 hour more.
Serve with cheese and parsley. Serves 6
If using spinach, add near end of cooking and heat through until wilted.
You may cook this stew in a large pot on the stovetop. Bring to boil, then reduce to low simmer for 2 hours, add kale, beans, and lemon juice and continue simmering for 40 minutes
Per Serving: 274 calories; 4 g total fat; 2 g saturated fat; 11 mg cholesterol; 691 mg sodium. 499 mg potassium; 46 g carbohydrates; 9 g fiber; 6 g sugar; 14 g protein;
Adapted from a recipe by Better Homes and Gardens.