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+ servings
5 from 1 vote

Kale and Farro Soup

This is a healthy, kale and farro soup.
Course Soup
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 329 kcal
Author Christine Galvani


  • 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


  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.