Recipe: North African Whole-Grain Stew

Serves 4 to 6 (easily doubled).

Note: This North African-inspired stew is seasoned with baharat, a Middle Eastern spice mix available in the spice aisle of grocery stores, co-ops and specialty shops. It's also easy to make at home and will store nicely for two months in a covered jar (see recipe). The grains and the beans can be cooked ahead and stored in separate containers and the stew assembled another day. Leftovers are great and taste even better a day or two after it's made. From Beth Dooley.

For the grains and beans:

• 1 c. farro, hulled barley, or whole-grain oats

• 1 c. dry brown or white beans (or a mix of dry beans)

• 2 bay leaves

• 1 whole onion, cut in half

• 2 generous pinches of salt

For the stew:

• 2 tbsp. sunflower or vegetable oil

• 1 medium onion, diced

• 3 garlic cloves, coarsely chopped

• 2 tbsp. baharat (see Note or recipe below)

• 1 small cinnamon stick

• 2 tbsp. tomato paste

• Fresh thyme leaf or chopped cilantro, optional

Directions

The grain is cooked when tender and no longer tastes "raw," about 35 to 45 minutes. Drain the grain, remove and discard the onion, garlic, and bay leaf and set the grain aside.

The beans are cooked when they are very tender and creamy within about 45 minutes to 75 or 80 minutes. Reserve the beans in their cooking liquid.

To make the stew: Set a large pot over medium-low heat, add the oil and cook the onion, garlic and fennel seeds until the onion is translucent, about 3 to 5 minutes. Stir in the baharat seasoning, cinnamon and tomato paste, and cook until the paste begins to darken and caramelizes, about 1 to 2 minutes. Stir in 1 cup of the reserved bean stock, scraping up any of the browned bits sticking to the bottom of the pan.

Stir in the drained grain and, with a slotted spoon, add the beans. If the stew seems dry, add more bean stock as necessary. Remove and discard the bay leaf, onion and garlic from the bean stock and reserve any leftover stock in a covered container in the refrigerator for up to 4 days. Serve the stew garnished with fresh thyme or cilantro if available.

Nutrition information per each of 6 servings:

Sodium110 mgCarbohydrates51 g

Saturated fat1 gAdded sugars0 g

Protein13 gCholesterol0 mg

Dietary fiber11 g

Exchanges per serving: 1 vegetable, 3 starch, ½ fat.

Note: Sprinkle this Middle Eastern spice blend on toasted flatbread, hummus and plain yogurt. From Beth Dooley.

• 1 1/2 tbsp. dried mint, crushed

• 1 tbsp. dried oregano

• 1 1/2 tsp. ground cinnamon

• 1 1/2 tsp. ground coriander

• 1 1/2 tsp. ground nutmeg

• 2 tsp. smoked paprika

• 1 tbsp. freshly ground black pepper

Directions