Kale, Bean and Farro Soup

Farro is a new ingredient for me.  I actually purchased a bag of farro prior to finding this recipe.  I saw a bag in Trader Joe’s right near the rice and quinoa and thought it would be something worth trying.  Not too long after, I found this soup recipe in Rachael Ray’s Every Day Magazine.  In the September 2012 edition, there is also a biscotti recipe I tried – chocolate dipped almond biscotti made with no butter.  Both recipes came out awesome.

What will you love about this soup?  It’s easy, healthy and, in our case, there were leftovers, so it made a great lunch the next day.  The original recipe calls for Tuscan Kale, but I used Lacinato Kale since that is what I had.  I also estimated how much kale I wanted to add; basically just added a large bunch, chopped.  The farro had a chewy, firm texture and I really liked it.

Cooked Farro

Looking for other easy, tasty soup recipes?

Try Creamless Tomato Soup, Butternut Squash and Apple Soup or Roasted Carrot Soup.

Black Bean Espresso Chili is a great vegetarian chili recipe.

Ingredients you will need for Kale, Bean and Farro Soup:

1 and 1/2 cup pearled farro, rinsed (I used a 10 minute cooking variety from Trader Joe’s)

1/4 cup EVOO (extra virgin olive oil), plus more for drizzling

2 cloves garlic, peeled and lightly crushed (I minced mine)

2 carrots, thinly sliced crosswise ( Since I like carrots – I used three large carrots)

1 onion, finely chopped

1/2 bunch lacinato kale, stemmed and coarsely chopped

1 can (15 ounce) cannelini beans

1 can (14.5 ounce) diced tomatoes

1 tablespoon finely chopped flat-leaf parsley ( I used about 1/2 teaspoon of dried parsley)

1/4 teaspoon crushed red pepper

Salt and pepper to taste

Note: For this recipe,  I used frozen carrots and onions that I had previously chopped.  This a great time saver.  In a recent recipe, I needed chopped carrots and onions, so I just chopped extra and put in plastic bags in the freezer.  I have a great supply of ingredients this way.  Currently, I have onions, carrots, green onions, avocados, ginger and lemon  and lime rinds (for zest).  I almost always have bananas in the freezer for smoothies and “ice cream”.   This is especially helpful if I want to make something and am missing just one ingredient, say, an onion.  I know I have an onion already chopped in the freezer.  No running out to the grocery store for one ingredient.

5 from 1 vote

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Kale and Farro Soup

Prep Time

15 mins

Cook Time

25 mins

Total Time

40 mins

 

This is a healthy, kale and farro soup.

Course: Soup

Cuisine: American

Servings: 4

Calories: 329 kcal

Author: Christine Galvani

Ingredients

• 1 cups and 1/2 farro rinsed
• 1/4 cup EVOO (extra virgin olive oil), plus more for rinsing
• 2 cloves garlic minced
• 2 carrots thinly sliced
• 1 onion finely chopped
• 1/2 oz bunch lacinato kale stemmed and coarsely chopped, 8 .
• 1 oz can cannellini beans 15 .
• 1 oz can diced tomatoes 14.5 .
• 1 tablespoon finely chopped flat-leaf parsley I used about 1/2 teaspoon dried
• 1/4 teaspoon crushed red pepper
• Salt and pepper to taste

Instructions

1. Cook 1 and 1/2 cups of farro (rinsed) according to directions on package.
2. Remove 4 cups of the cooking water, then drain the farro in a colander.
3. In a large dutch oven or soup pot, heat 1/4 cup of EVOO (extra virgin olive oil) and the garlic over medium-low heat until the garlic is softened, about 3 minutes.
4. Add the carrots and onion and cook until softened, about 7-10 minutes.
5. Stir in the kale and 1/4 cup water. Cover the pot and cook until wilted, about 10 minutes.
6. Stir in the cannellini beans and their liquid, the diced tomatoes and their juices, the parsley and crushed red pepper.
7. Lower the heat, cover partially and gently simmer for 10 minutes
8. Add the drained farro and 3 cups of reserved liquid to the soup; add the the final cup of water if needed to thin the soup (I ended up adding about 4 cups of extra water as I felt the soup needed it). Season with salt and pepper. Simmer for 10 minutes over medium heat. When serving, drizzle 1 tablespoon of EVOO over soup in serving bowls.

Nutrition Facts

Kale and Farro Soup

Amount Per Serving

Calories 329 Calories from Fat 126

% Daily Value*

Total Fat 14g 22%

Saturated Fat 2g 10%

Sodium 56mg 2%

Potassium 308mg 9%

Total Carbohydrates 46g 15%

Dietary Fiber 9g 36%

Sugars 3g

Protein 6g 12%

Vitamin A 111.4%

Vitamin C 12.8%

Calcium 4.3%

Iron 10.1%

* Percent Daily Values are based on a 2000 calorie diet.