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Sponsored By:
Chef:
This class will be co-led with:
MINDful Greek Lemon and Chickpea Stew
This tart, nourishing soup is on repeat for us at Homemade. Tahini and miso paste team up to bring a hit of dairy-free creaminess to the pot, and a generous handful of dill freshens the whole thing up.
About the MIND Diet:
This is our second class in our MINDful Cooking series, which incorporates elements of the plant-forward MIND Diet. The MIND Diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is designed to promote brain health and reduce the risk of cognitive decline by combining the best aspects of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets.
In this class, part of our Food is Medicine: Brain Health series, we’ll show you how to cook antioxidant-rich, nutrient-dense dishes that align with the MIND Diet. These whole-food, plant-based recipes are crafted to support both cognitive function and overall well-being.
By focusing on plant-based, unprocessed foods and minimizing added sugars, processed foods, and unhealthy fats, you’ll learn how to eat in a way that nourishes your brain and body.The MIND Diet not only benefits personal health but also contributes to planetary health, offering a path toward more sustainable eating for all.
Join us to discover how delicious, brain-boosting meals can be, and leave feeling inspired to incorporate these nourishing recipes into your regular routine!
Recipe
Greek Lemon and Chickpea Stew
Servings: 4-6
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
● 2 tablespoons extra-virgin olive oil
● 1 1⁄2 cups onion, diced
● 3 cloves garlic, minced
● 2 stalks celery, diced
● 1 bay leaf
● 8 cups of vegetable stock
● 1 can of chickpeas, drained and rinsed
● 1⁄2 cup brown rice, rinsed
● 2 cups of greens: Tuscan kale, Swiss chard, or spinach
● 2 tablespoon tahini
● 2 tablespoons miso
● 1⁄2 cup fresh lemon juice
● 1⁄4 cup fresh dill, roughly chopped
Instructions:
1. Sweat the Onion, Garlic, and Celery:
Heat a large pot or dutch oven over medium-high heat. Add the olive oil, and
swirl around the pan to coat. Add the diced onion and cook, stirring every so
often, until translucent, about 5 minutes. Add the garlic and celery and
continue to cook for another 3-4 minutes. Add the chickpeas, brown rice,
vegetable stock, and the bay leaf. Bring to a boil, and then reduce a simmer.
Let the stew simmer uncovered for 15-20 minutes, until the rice is tender.
2. Make the Tahini Miso Sauce:
Meanwhile, whisk together the miso and tahini in a small bowl until smooth.
Add the lemon juice and mix until smooth. Ladle in about a cup of the hot
broth and whisk together.
3. Add the Tahini Miso Sauce:
When the greens are done cooking, cut off the heat and stir in the tahini miso
sauce. Taste and season with salt and black pepper if needed.
4. Add the Greens:
Add the dill and stir once before ladling the soup into bowls. Enjoy with
homemade whole wheat croutons or a nice salad!