Quick Tuscan Farro Soup With Beans And Kale
This Tuscan farro soup is hearty, healthy, and the perfect cozy and comforting soup to warm you up this winter. Farro, cannellini beans, and kale pack in the protein making it a satisfying plant-based meal perfect for meal prep!
Servings: 4
Calories: 363kcal
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion - chopped
- 2 cloves of garlic - minced
- 2 carrots - diced
- 1 celery stalk - diced
- 2 medium potatoes - chopped
- 1 can cannellini beans - 15oz, rinsed
- 1 cup quick cook farro - (see note 1)
- 1 can tomato sauce - 15oz
- 4-5 cups vegetable broth
- 2 cups cavolo nero or kale - chopped thick stalks removed
- 3 tablespoons chopped parsley
- Salt and pepper - to taste
Instructions
- Heat the extra-virgin olive oil in a large pot over medium heat. Add the chopped onion. Cook for 3-5 minutes, until the onion is tender and translucent. Then add the minced garlic and sauté for a minute.
- Add the chopped carrot, celery, potatoes, tomato sauce, farro, and vegetable broth. Bring to a boil, then reduce the heat to a gentle simmer and cook for 8-10 minutes.
- Add the cavolo nero and cannellini beans and cook on low heat for another 5-8 minutes, until the greens are tender (see note 2).
- If the soup is too thick for your liking, add more broth or a bit of water to thin it down. Adjust salt and pepper to taste.
- Remove from the heat, add the chopped parsley, mix well and serve hot.
Notes
Note 1: I used quick cook farro (quick cook spelt) to cook the soup in around 20 minutes. You can also use traditional farro, but it’ll take about 1 hour to 1 hour and 15 minutes to cook.
Note 2: Although this soup is great to cook when you are in a hurry, as it comes together in just 30 minutes, you can cook it for longer with no problem. Actually, I find that if I have time and let it cook for an additional 15-20 minutes, the flavors blend even better!
How to Store: This is a great soup to make once and enjoy throughout the week. Unlike most whole grains, farro will hold up for a few days without turning mushy, and the flavors only get better once it is reheated.
Let the soup cool, then keep it in an airtight container in the fridge for 3-4 days, or you can transfer the soup to a freezer-safe container or well-sealed freezer-safe bag, leaving room at the top to accommodate expansion, and freeze for up to 3 months.
If frozen, let the soup thaw in the refrigerator overnight, then reheat it in the microwave or stovetop. You may need to add a splash of water or broth if it's too thick.
*Nutrition information is a rough estimate per serving.
Nutrition
Calories: 363kcal | Carbohydrates: 67g | Protein: 8g | Fat: 8g | Sugar: 6g