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NOTE

This recipe calls for a 25-ounce can of garbanzo beans. I usually use 16-ounces, so just pointing that out. Two 16-ounce cans would be good, too!

Cover the potand bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there’s some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.

Serve with couscous, and garnish with mint.

Veggie Potpie Stew

SERVES 6 • ACTIVE TIME: 20 MINUTES • TOTAL TIME: 1 HOUR

PER SERVING

(⅙ RECIPE):

Calories: 230

Calories from fat: 10

Total fat: 1.5 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 45 g

Fiber: 8 g

Sugars: 7 g

Protein: 10 g

Cholesterol : 0 mg

Sodium: 530 mg

Vitamin A: 130%

Vitamin C: 25%

Calcium: 6%

Iron: 15%

The mingling of fresh thyme, carrots, and potatoes is pure comfort to me. Well, this recipe gives you permission to enjoy these timeless flavors without going through the trouble of preparing a whole potpie. Prepare the filling and enjoy it over Caulipots (page 54) or with sweet potato biscuits.

I usually make potpie with a roux base, which is basically flour toasted in a lot of oil or margarine. Instead, to make the gravy thick and satisfying (and lower in calories), I use a handful of yellow split peas. They up the nutrition profile considerably as well as add even more mouthwatering flavor to this stew. The stew thickens even more as it cools, so you’ll need to add more water when you reheat.

1 teaspoon olive oil

1 small onion, cut into medium dice

½ pound cremini mushrooms, sliced

3 cloves garlic, minced

1½ teaspoons dried sage

½ teaspoon salt

Several pinches of freshly ground black pepper

½ cup yellow split peas

3 cups vegetable broth

1½ pounds russet potatoes, peeled and cut into 4-inch chunks

½ pound carrots, peeled and cut into ½-inch chunks

2 heaping tablespoons fresh thyme

1 cup water

¼ cup all-purpose flour

¾ cup frozen peas

TIP

Use a strong broth for this. Some sort of unchicken broth would work best!

Preheat a 4-quart pot over medium-high heat. Sauté the onions in the oil until translucent, about 4 minutes. Add the mushrooms, garlic, sage, salt, and black pepper and sauté for 3 more minutes, until the mushrooms have released their moisture.

Add the split peas and vegetable broth, cover the pot, and bring to a boil. Let boil for about 5 minutes, then add the potatoes and carrots. Lower the heat just a bit to a simmer and cook for 25 to 30 more minutes, or until the split peas are tender and the potatoes and carrots are cooked. Stir the stew occasionally to make sure it doesn’t burn or stick to the bottom.

In a measuring cup, mix the flour into the water to dissolve into a slurry (see tip, page 248). Add the thyme, slurry, and frozen peas to the pan. Cook, uncovered, for about 10 more minutes, stirring often. The stew should thicken and become more and more delicious.

Taste for salt and seasoning. Serve garnished with more fresh thyme.

TIP

There’s a great sandwich place in NYC called S’nice, and they serve a potpie wrap. It’s just what it sounds like, potpie filling in a flour wrap, and it is faboo. Try it by letting the stew cool to a manageable temperature, then wrapping a cupful up like a burrito.

NUTRITION TIP

The Pea Word: Split peas are super-duper high in protein—the half cup in this recipe adds 24 grams. Thirty percent of the calories in this recipe are from protein.

TIP

For an even creamier potpie, or if your split peas are a bit old, soak the split peas in water the night before cooking. If you prefer more texture in your split peas, then don’t worry about it.

Sweet Potato Drop Biscuits

MAKES 10 BISCUITS • ACTIVE TIME : 15 MINUTES • TOTAL TIME : 45 MINUTES

PER SERVING

(1 BISCUIT):

Calories: 100

Calories from fat: 40

Total fat: 4.5 g

Saturated fat: