Chickpea and Farro Stew

Farro Stew

Farro, an type of wheat that dates back to the Etruscans, is becoming more and more common on supermarket shelves, but wheat berries or brown rice can be substituted if you can’t find it.

Farro Stew with Rosemary


1 tablespoon olive oil

1 cup farro, rinsed and drained

1 onion, finely chopped

2 teaspoons minced fresh rosemary

2 teaspoons ground cumin

2 teaspoons paprika

4 cups vegetable broth

1 (28-ounce) can crushed tomatoes

4 cups previously cooked chickpeas

salt and pepper to taste

Grated zest of 1 lemon

chopped fresh parsley

additional oil for serving


Set Sun Oven out to preheat.

Heat the oil in a large pot over medium-high heat. stir in the farro, onion, rosemary, cumin, and paprika. Add the broth, tomatoes, and chickpeas. Season to taste with salt. Cover and transfer to the Sun Oven. Cook until farro is tender, 1 to 1 1/2 hours.

Makes 4 servings.


Eggless Sun Baked “Omelette”

Vegan Frittata

Chickpea flour is a high protein, high fiber, nutritional powerhouse.

Vegan “Omelette”*


1/2 cup chickpea flour

1/4 cup masa harina

1 teaspoon curry powder

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 cup unsweetened almond milk

1 tablespoon sesame seed oil

1 cup canned pumpkin

1 cup frozen chopped spinach, thawed, excess water squeezed out

For serving:


hot sauce


Set Sun Oven out to preheat. Line a pie tin with parchment paper, set aside.

In a large bowl, whisk together the chickpea flour, masa harina, curry powder, baking powder, and salt. Add the almond milk and oil; whisk until smooth. In a medium bowl, stir together the pumpkin and the spinach. Using a rubber spatula, fold the pumpkin mixture into the flour mixture. Spread the batter out into the prepared pie plate. Bake the omelette in the Sun Oven until golden and set, 45 minutes to 1 hour. Let cool slightly. Cut into wedges. Drizzle each serving with tahini and hot sauce.

Makes 4 servings.

It’s also gluten free.

Sun Baked Vegetarian Pot Pie

New Sun Oven

A vegetarian twist on a comfort food classic.

Chickpea Pot Pie


1 tablespoon olive oil

1/2 pound white mushrooms, coarsely chopped

2 carrots, diced

2 stalks celery, diced

1 onion, finely chopped

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The Return of a Solar Favorite

Chicken Turmeric with Couscous

This recipe was a favorite around our house for a long time but for some reason it lost it’s place in our rotation. It was about time it made it’s way back.

Sun Oven Chicken with Turmeric and Chickpeas

1 Tablespoon olive oil

1  onion, finely chopped

1/2 teaspoon turmeric

6 chicken thighs, bone-in, skin and excess fat removed

1/2 cup water

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Solar Baked Falafel Patties

chickpea burgers

These chickpea patties are a little labor intensive, have nothing to do with Thanksgiving, and are only partially cooked in the Sun Oven, but hey, it’s what we had for lunch today so here’s the recipe. They go great with a salad and tzatziki.

Sun Baked Chickpea Burgers


1 cup dried chickpeas, soak overnight and drained

1 onion, finely chopped (about 1 1/2 cups)

2 cloves garlic, minced

1/2 cup fresh flat leaf parsley, chopped

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East Meets West Solar Soup

Bonito Pasta e Ceci

Bonito flakes lend a nice depth of flavor to this traditional Roman soup but are entirely optional. They can be found in the Japanese section of a good Asian market. If you can’t find them, or prefer a vegetarian soup, don’t worry,  the Romans have been enjoying chickpea and pasta soup for centuries without them.

Sun Oven Chickpea Soup

2 tablespoons olive oil

1 clove garlic, minced

1 white onion, finely chopped

1 carrot, finely chopped

1 stalk celery, finely chopped

1 whole dried hot red pepper

1 sprig rosemary

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Silky Solar Vegan Soup

Silky Soup

Chickpea (garbanzo) flour is my new favorite ingredient. When used in soups it creates a smooth texture and enhances the flavor, eliminating the need for cheese or cream.

Creamy Sun Oven Vegan Soup


2 teaspoons olive oil

1 onion, thinly sliced

1 small potato (about 3-ounces), well scrubbed and diced

1 bag (1-pound) frozen California blend vegetables

2 tablespoons chickpea flour

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Sun Oven Chickpea Delight

Serve this solar baked vegetarian entree with a salad and some grilled vegetables and nobody will miss the meat.

Vegan Chickpea Bake with Tahini Sauce


1 pound dried chickpeas previously cooked with 1/4 cup of the cooking liquid reserved

1 small onion, finely chopped

1 teaspoon salt

1 tablespoon whole wheat flour

2 stalks celery, finely chopped

1/3 cup olive oil

2 tablespoons flat-leaf parsley, finely chopped

1 teaspoon ground dried sage

Tahini sauce for serving*


Set Sun Oven out to preheat. Coat a shallow metal or glass baking dish with cooking spray, set aside.

Place the chickpeas in a food processor with 1 tablespoon of cooking liquid and process adding additional liquid as needed. Transfer the ground chickpeas to a large bowl and stir in the remaining ingredients mixing well. Pat the mixture into the prepared baking dish. Cover with aluminum foil and a tea towel. Bake in the preheated Sun Oven for 1 to 1 1/2 hours. Drizzle each serving with tahini sauce.

Makes 6 to 8 servings

*Tahini sauce is easy to make and can be used in sandwiches or as a dip. The recipe I use can be found here.

Solar Curry After Dark

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Italy Meets India in the Sun Oven

Chickpeas and spices give this frittata an Indian twist.

Indian Spiced Frittata


1 tablespoon olive oil

1 small onion, thinly sliced

1 teaspoon fennel seeds

1/2 teaspoon red pepper flakes

1 cup Swiss chard leaves, chopped

1 1/2 cups cooked chickpeas or 1 (9 ounce can) drained

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