Chickpea & Farro Stew

Don’t let the farro scare you!  It’s just a grain, similar to brown rice, but it has much more flavor and texture than rice and is full of protein and fiber.  Everyone in our family loves it! It is easily found in any grocery store.  



  • 1 cup dried chickpeas
  • 6 cups water
  • 1 teaspoon baking soda
  • 32 ounces low sodium vegetable broth*
  • 28-oz can no salt added petite diced tomatoes, undrained
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons salt
  • 3/4 teaspoon black pepper
  • 2 teaspoons cumin
  • 2 cups farro
  • 1/2 cup freshly squeezed orange juice (about one orange)
  • 1/4 cup freshly chopped cilantro


*I thought I was using a healthy vegetable broth, until I read the ingredients.  It was full of ingredients that I couldn’t even pronounce.  Don’t assume a label of “organic” or “natural” means it is Daniel Fast approved.  You only want vegetables and spices.  These two are great options!


  1. The night before cooking the stew, place the dried chickpeas in a large bowl and cover with 6 cups of water. Place in the refrigerator to soak overnight.

  2. When ready to cook, drain the chickpeas. Heat a large pot or dutch oven with a tightly fitted lid over medium heat for one minute. Add the drained chickpeas and baking soda to the pan. Shake the pan to distribute the baking soda amongst the chickpeas and cook, stirring constantly for 5 minutes.

  3. Add the broth, tomatoes, onion, garlic, salt, black pepper, and cumin and to the pan. Increase the heat to high and bring to a boil. Once boiling, cover the pan, reduce the heat to low, and cook the chickpeas and vegetables for 45 minutes.

  4. In a fine mesh colander, rinse the farro well and drain. Add it to the pan, cover, and cook an additional 45 minutes.

  5. To finish the stew, stir in the freshly squeezed orange juice and fresh cilantro. Let rest 10 minutes, uncovered, and then serve.

This recipe makes about eight servings, and it reheats perfectly for lunch the next day!

Adapted from