Tuscan Farro Soup
Packed full of whole grains and vegetables, this Tuscan farro soup recipe is a hearty and healthy vegetarian meal. You can whip up this one-pot soup as a weeknight meal or weekend meal prep idea.
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Prep Time: 15 minutes -
Cook Time: 1 hour
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Total Time: 1 hour 15 minutes
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Yield: 6 servings 1x -
Category: Soup -
Method: Stovetop
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Cuisine: Tuscan
Category:
Method:
Cuisine:Ingredients
- 1 cup farro, dry
- 1 cup white beans, dry, soaked for several hours or overnight
- 2 tablespoons olive oil
- 1 onion, diced
- 3 carrots, peeled and diced
- 2 stalks celery, diced
- 4 cloves garlic, minced
- 1/2 tablespoon dried parsley
- 1/2 tablespoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt
- 1 can (14 ounces) diced tomatoes
- 6 cups vegetable broth or chicken broth
- 1 rind parmesan cheese
- 2 cups kale, finely chopped
Instructions
- Before making the soup, soak the beans. Place the dry white beans in a medium bowl, cover with cold water by 2 inches, and let them soak for at least 4 hours or up to 12 hours. Drain and rinse them before adding them to the soup.
- Before getting started, rinse the farro. Place the farro in a fine-mesh strainer, rinse thoroughly under cold water, moving it around with your hand to ensure it’s all well rinsed, then drain off the excess water, and set aside.
- In a large pot on medium-high heat, warm the olive oil, then add onion, carrots, and celery, and cook until the vegetables are tender, about 4-5 minutes, then add garlic and cook for 1 additional minute.
- Add dried parsley, dried basil, chili flakes, and salt, and cook for another 30 seconds until fragrant.
- Add the rinsed farro and soaked and strained white beans, and stir to coat with the vegetable mixture. Then add diced tomatoes, broth, and parmesan cheese rind, and stir until well combined.
- Bring the soup to a boil and then reduce it to a simmer and cook for 1 hour or until the farro and beans are tender.
- Once the farro and beans are tender, add chopped kale, stir to combine, and cook for additional 5-10 minutes until the kale has wilted into the soup and is bright green in color.
- Once the soup is cooked, remove and discard the parmesan cheese rind. Taste the soup and adjust the seasoning with a pinch of salt and pepper needed.
- The soup can be served immediately or cooled and stored in the fridge for up to 3 days or in the freezer for up to 3 months.
Nutrition
- Serving Size: 1 serving
- Calories: 304 calories
- Fat: 6 grams
- Carbohydrates: 51 grams
- Fiber: 9 grams
- Protein: 15 grams
Find it online: https://kaynutrition.com/tuscan-farro-soup/
