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Tuscan Farro Soup with White Beans and Kale

Hearty Tuscan Farro Soup with White Beans and Kale Bliss

Enjoy this Tuscan Farro Soup with White Beans and Kale, a comforting and nutritious meal perfect for chilly nights.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 cups
Course: Soup
Cuisine: Italian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Oil Used for sautéing; substitute with canola or avocado oil if needed.
  • 1 cup Protein of Choice Options include bacon, sausage, or plant-based alternatives.
  • 1 cup Farro Make sure to use uncooked farro.
  • 1 medium White Onion Diced for even cooking consistency.
  • 2 medium Carrots Sliced for uniformity in cooking.
  • 2 stalks Celery Always sliced to maintain even cooking.
  • 4 cloves Garlic Minced for maximum infusion.
  • 1 tablespoon Italian Seasoning Feel free to use a premade blend.
  • to taste Salt
  • to taste Pepper
For Added Depth
  • 2 tablespoons Tomato Paste
  • to taste pinch Red Pepper Flakes Optional heat element.
  • 6 cups Low-Sodium Vegetable Broth Substitutes include homemade broth or chicken broth.
For the Finish
  • 4 cups Dark Leafy Greens (e.g., Kale) Roughly chopped.
  • 1 can Cannellini Beans Rinse before adding.
  • 1/4 cup Parmesan Cheese (optional) Omit for a vegan version or substitute with nutritional yeast.

Equipment

  • large pot

Method
 

  1. In a large pot, heat 2 tablespoons of oil over medium heat for about 1 minute until shimmering.
  2. Add your choice of protein and cook for about 3 minutes until softened and slightly browned.
  3. Stir in 1 cup of uncooked farro and cook for an additional 2 minutes.
  4. Add diced onion, sliced carrots, celery, minced garlic, and Italian seasoning. Cook for 2 minutes until slightly softened.
  5. Mix in 2 tablespoons of tomato paste and optional red pepper flakes, sautéing for an additional minute.
  6. Pour in 6 cups of low-sodium vegetable broth, bring to a boil, then reduce to a simmer. Cover and cook for about 30 minutes.
  7. Once the farro is done, stir in roughly chopped kale and rinsed cannellini beans. Cook for an additional 2 minutes.
  8. Ladle into bowls and sprinkle with parmesan cheese if desired.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 45gProtein: 15gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 5gCholesterol: 15mgSodium: 600mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 100IUVitamin C: 20mgCalcium: 150mgIron: 3mg

Notes

Feel free to customize with different vegetables or proteins based on your preferences.

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