Kale and Farro Soup
with veggie and beans

Name: Kale and Farro Soup
Cook time: 40 min
Total time: 40 min
Yield: 4
Ingredients: 3 cloves Garlic, minced; 1 Onion, diced; 4 ribs Celery, diced; 2/3 lb Carrots, diced ((Or sub 2 cups frozen carrots)); 1/2 bunch Kale, leaves torn, stems chopped; 1 can Diced tomatoes (14 oz / 397 g can), drained ((~2 cups)); 1 can White beans (14 oz / 397 g can), rinsed and drained ((~2 cups)); 1 cup Semi-pearled farro, uncooked ((Sub 2 cups cooked farro. If you can't find farro, try barley)); 3 Tbsp Cooking oil; 1/2 tsp Oregano, dried; 3 cups Chicken stock; 1/3 cup Leftover kale-herb sauce

Active: 25 min Total: 40 min

Original

You will fall in love with this simple and healthy soup that still manages to be full of flavor. An easy meatless dish, this is a light soup that will transition you into spring. The paleo version substitutes shrimp and zucchini for beans and farro.

Dependency

Baked Tilapia and Sauteed Cabbage

Proteins

Beans, white/cannellini

Cuisines

American

Ingredients

Metric

Servings:

Kale and Farro Soup:

Garlic - 3 cloves, minced
Onion - 1, diced
Celery - 4 ribs, diced
Carrots - 2/3 lb, diced ((Or sub 2 cups frozen carrots))
Kale - 1/2 bunch, leaves torn, stems chopped
Diced tomatoes (14 oz / 397 g can) - 1 can, drained ((~2 cups))
White beans (14 oz / 397 g can) - 1 can, rinsed and drained ((~2 cups))
Semi-pearled farro - 1 cup, uncooked ((Sub 2 cups cooked farro. If you can't find farro, try barley))
Cooking oil - 3 Tbsp
Oregano - 1/2 tsp, dried
Chicken stock - 3 cups
Leftover kale-herb sauce - 1/3 cup

Nutrition Facts

Amount Per Serving

Calories 565

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% Daily Value

Total Fat 18g 28%

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Saturated Fat 3g 14%

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Trans Fat 0g

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Cholesterol 0mg 0%

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Sodium 711mg 30%

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Total Carbohydrate 87g 29%

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Dietary Fiber 19g 75%

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Sugars 12g

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Protein 21g

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Prep

Garlic / Onions / Celery / Carrots / Kale - Prep as directed. (Can be done up to 3 days ahead)
Tomatoes - Drain. (Here's a little tip: any time you add diced tomatoes + liquid / stock + some veggies, you have an easy soup!)
Beans - Rinse and drain.
Cook farro - If not done from last night, bring a saucepan of water to boil. Salt and add farro. Cook until tender, 20 to 30 minutes. Drain and set aside.

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Make

Heat a >5 quart Dutch oven over medium-high heat. Add oil and then garlic, onions, celery, carrots, and kale stems to heated oil with a dash of salt. Saute for 3 to 5 minutes.
Add in tomatoes, beans, oregano, and stock. Cover and bring to a boil.
Add in kale leaves and simmer uncovered for another 8 to 10 minutes. Stir in farro in the last 2 to 3 minutes to warm it up. Season soup to taste with salt and pepper.
Divide up into bowls and garnish with the kale-herb sauce you made earlier in the week.

Nutrition Facts

Amount Per Serving

Calories 565

Just a moment...

% Daily Value

Total Fat 18g 28%

Just a moment...

Saturated Fat 3g 14%

Just a moment...

Trans Fat 0g

Just a moment...

Cholesterol 0mg 0%

Just a moment...

Sodium 711mg 30%

Just a moment...

Total Carbohydrate 87g 29%

Just a moment...

Dietary Fiber 19g 75%

Just a moment...

Sugars 12g

Just a moment...

Protein 21g

Just a moment...

Increase your nutrition smarts

Reviews

Ratings

Original (34)

Gluten-free (2)

Paleo (1)

Vegetarian (2)

12 reviews

Surprisingly delicious for how healthy it is! Doubled the broth and didn't drain the tomatoes. Added the beans with the farro, because they definitely didn't need to cook. Added parmesan and lemon juice at the very end, but it was yummy without that. Would try kidney or garbanzo beans next time, but so good!

By: Laurel

Posted: Aug 06, 2017

Diet: Original