Hearty Grain Stews

Hearty Grain Stews
by Jean Patterson

"Where's the meat?" my roommate wondered aloud, as she peeked inside a simmering pot of my latest creation -- a low-fat eggplant stew. I could tell it would be difficult to convince her that an entirely vegetarian stew was possible, but I was up to the challenge. In my corner were plenty of distractions: chunky roasted vegetables, satisfying whole grains, complex layers of flavor. After just a few spoonfuls, my roommate abandoned her intended fast-food run in favor of another helping of what was definitely stew.

Cooler temperatures welcome hearty meals. Vegetables may not need to share the spotlight on warmer days, but in autumn and winter, they need backup -- and grains fill the bill. Adding grain to a stew or soup automatically means adding fiber, protein, vitamins, and minerals. Plus, each grain contributes a unique flavor and texture, whether it's the nutty taste of farro, an ancient Italian grain, or the subtle crunch of quinoa, a South-American native. Grains like millet, spelt, bulgur, and barley also make good candidates. With help from one of these stalwarts, you'll soon have a satisfying one-pot meal that will help you brave the cold once again.

Butternut Squash Potage with Quinoa

Quinoa Vegetable Stew

Middle Eastern Eggplant Stew

Porcini, Potato, and Pearl Barley Stew

Succotash Chowder

Green Curry Tempeh Stew With Millet

Grain Nuggets

Barley
Cultivated since the Stone Age, barley is high in soluble fiber, B vitamins, iron, calcium, potassium, selenium, and cancer-fighting phytochemicals.

Farro
Farro (pronounced FAHR-oh), an ancient relative of spelt, is grown in Tuscany and appreciated for its nutty flavor. Farro is low in gluten, yet rich in fiber, magnesium, and vitamins A, B, C, and E.

Millet
Millet, a staple grain for one-third of the world's population, has been around since the Neolithic Age. It serves as a good source of protein, iron, magnesium, phosphorus, potassium and silicon, B vitamins, and Vitamin E.

Quinoa
Grown in the South American Andes for thousands of years, quinoa (pronounced KEEN-wah) offers more protein than any other grain and contains all eight essential amino acids. Quinoa also serves as a substantial source of phosphorus (more than one-half of an adult's daily requirement), iron, calcium, and B vitamins.

Teff
The world's tiniest grain, teff, has been a staple in Ethiopia for eons. High in protein and fiber, it also contains more iron, manganese, copper, and calcium than any other grain.

Sources

Bob's Red Mill Natural Foods
5209 SE International Way
Milwaukie, OR 97222
(503) 654-3215
www.bobsredmill.com

Dean & DeLuca
560 Broadway
New York, NY 10012
(877) 826-9246
www.deandeluca.com

Gold Mine Natural Food Company
7805 Arjons Drive
San Diego, CA 92126
(800) 475-3663
www.goldminenaturalfood.com

Jaffe Bros. Natural Foods
28560 Lilac Road
Valley Center, CA 92082
(760) 749-1133
www.organicfruitsandnuts.com

SunOrganic Farm
P.O. Box 2429
Valley Center, CA 92082
(888) 269-9888
www.sunorganic.com

The Teff Company
P.O. Box A
Caldwell, ID 83606
(208) 455-0375
www.teffco.com

Whole Foods Market
www.wholefoods.com

Jean Patterson is a freelance food writer based in Pasadena, California.

More recipes