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Home » Kale

Kale, Bean and Farro Soup

Published: Dated: May 9, 2013 Modified: Last Modified: January 23, 2018 Christine Galvani 9 Comments This post may contain affiliate links ·

Home » Kale

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Kale, Beach 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.

 

Kale, Beach and Farro Soup

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.

Kale, Beach and Farro Soup
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.

Kale, Beach and Farro Soup

5 from 1 vote
Print
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*
Fat 14g22%
Saturated Fat 2g10%
Sodium 56mg2%
Potassium 308mg9%
Carbohydrates 46g15%
Fiber 9g36%
Sugar 3g3%
Protein 6g12%
Vitamin A 5570IU111%
Vitamin C 10.6mg13%
Calcium 43mg4%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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About Christine Galvani

Foodie recipe creator of delicious grain, gluten, and dairy-free recipes for 5+ years. Nature lover, adventure seeker, wife, mom, dog mom. I love to create clean eating, real food recipes that everyone loves.

Read more about me here!

Comments

  1. Becky says

    January 10, 2021 at 11:24 am

    How come there’s so much farro, I feel I added too much

    Reply
    • Christine Galvani says

      January 11, 2021 at 1:47 pm

      Hi Becky, Thank you for the feedback. It might be a matter of personal preference and taste. I appreciate your comment.

      Reply
  2. KBF says

    January 23, 2018 at 4:41 pm

    5 stars
    I came across this soup on your site by accident....Glad I found it.

    Reply
    • Christine says

      January 25, 2018 at 8:30 am

      Thank you!

      Reply
    • Christine says

      January 25, 2018 at 8:31 am

      Oh great, glad to hear this!

      Reply
  3. Pamela Reed says

    June 17, 2013 at 8:12 pm

    I am 100% saving this recipe for when we harvest our kale. I love kale and bean soup and this looks delicious!

    Reply
    • admin says

      June 17, 2013 at 9:32 pm

      Hi Pamela,

      I love this soup. It is nutritious and delicious.

      I love your rooftop garden. It's awesome!!

      Reply
  4. Kelly @ Hidden Fruits and Veggies says

    May 10, 2013 at 8:04 am

    I've never tried farro before, but I love an excuse to use a new ingredient! And I love your idea of freezing some prechopped veggies. I can't tell you how many times I've discovered a sad, sad half of an onion in my fridge long after it's time has come and gone.

    P.S. Have you shared that butterless biscotti recipe? I'd like to have that in my life!

    Reply
    • admin says

      May 10, 2013 at 3:42 pm

      Hi Kelly,

      The prechopped veggies have really been a time saver. It's true less gets thrown away for going bad.

      Yes, I plan to feature the almond biscotti soon. It was awesome!

      Christine

      Reply

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Christine Galvani

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Easy, fast recipes with whole food, seasonal ingredients is my focus these days.  My quick tip is to find a core group of recipes you make on repeat.

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