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Herbed Chickpea Stew ©Deborah Barr

1 1/3 cups dried garbanzo beans

8 cups water (or vegetable stock)

2 inch strip kombu

1 Bay Leaf

2-3 tablespoons olive oil

2 cups diced onions

11/2 cups diced carrots (or 1 large carrot & 1 large parsnip, diced)

5-6 cloves minced garlic

¼ teaspoon salt

¼ tp. black pepper

3 TB chickpea miso (or any light miso) **

2 tsp. Rosemary powder

2 tsp. Dried oregano

1 1/2 cups diced yams or sweet potatoes

1 1/2 cups winter squash (butternut, acorn, etc.) cubed

3 cups chopped fresh kale (or other greens-bok choy, spinach, Chinese cabbage, etc.)

To save time, use canned organic garbanzo beans.

Soak the garbanzo beans in water overnight.  Discard the water and pressure cook in about 4 cups of fresh water for 50 minutes or boil for 60-90 minutes with kombu & bay leaf.  OR start with canned, precooked beans.

Heat the oil in a large soup pot.  Sauté the onions, carrots, parsnips, and the garlic, along with the salt, pepper and herbs, for a few minutes.  When the onions become translucent, add the yams and squash.  Then add the greens, and continue to cook for 3 to 5 minutes.  Add the water or vegetable broth and bring to a boil.    Then add the cooked garbanzo beans. If using canned chickpeas, add at this point.  Simmer together 20 minutes.  Dissolve the miso in a small amount of the hot soup stock and stir into the pot.  (You can eliminate the miso if using vegetable stock)  Gently simmer for 5 minutes more.  Turn off heat and add o cup chopped parsley or thinly sliced scallions.

Serve with brown rice pilaf or any grain of choice.

**If using vegetable stock, reduce miso to 1 TB or eliminate.  You can also substitute good quality soy sauce or Braggs Amino Acids for the miso.


Schedule a 30-minute consultation/evaluation with Deborah Barr, 31-year Holistic Health professional. Wouldn't you like to  reverse health, weight, and emotional conditions in safe, effective ways? Sessions can be done by phone, Skype or at my Pittsburgh office.

Questionsemail or call 412.361.8600.

Deborah Barr, 31-Year Holistic Health and Nutrition Counselor/Coach, Speaker, and Author, has helped thousands of clients reverse health and weight issues; achieve emotional harmony, radiant health, passion, peaceful living, work-life balance and lives they love.

She is a former natural foods chef and caterer, and taught hundreds of vegan and whole foods cooking classes in the 80's and 90's.  In 1985 she founded Whole Health Resources, the premier Holistic Health Center in Pittsburgh. WHR's mission is to promote the healing and development of body,  mind and spirit; and to teach an understanding of the relationship between diet, attitudes, mind/emotions, lifestyle and wellness.

©Deborah Barr, 1985-2016.  All rights reserved.

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