Tuscan Farro Soup with White Beans and Kale

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When it starts to get cold outside, we all know how much I love to make soup and one pot meals, and this recipe is no exception!

Inspired by zuppa di farro from Tuscany, this healthy soup is one of my favorites to whip up because it's loaded with veggies, can feed a crowd and is freezer friendly.

Why you'll love this recipe

• It's the perfect comfort food! If you need something warm and cozy on a cold day, this soup is the perfect choice.
• It's healthy, hearty & filling! This soup is packed with plant-based protein, complex carbs, healthy fats, veggies and fiber. Plus, it's naturally dairy-free and vegan, and can easily be made gluten-free, if needed.
• This soup is quick & easy to make. You only need one pot, simple ingredients and 30 minutes of cooking time!
• It's make-ahead and freezer friendly! Go ahead and meal prep this tuscan farro soup so you can have it for lunch or dinner throughout the busy work week. You can also freeze it to readily have on hand for another time.

What is farro?

Farro is a hearty ancient grain that dates back to ancient Egypt and is now commonly used in Italian and Mediterranean cuisines. It's an unhybridized form of wheat that has a firm, chewy texture and offers a delicious nutty, earthy flavor. It's packed with 7 grams of fiber and 7 grams of protein per serving while also being rich in antioxidants, as well as vitamins and minerals such as iron, magnesium and zinc. Farro can refer to any of the following three nutrient-dense whole grains: einkorn, emmer, and spelt. It's great in soups, salads, grain bowls and more!

Pearled farro, which is what we're using for this soup, is the most common type of farro you can find in your local grocery stores. Its husk and bran are removed, making it quicker and more convenient to cook than whole farro or semi-pearled farro.

Ingredients

• Aromatics: A classic mirepoix including onion, carrots and celery plus some garlic creates the aromatic foundation of this soup. I used a yellow onion but you can use a sweet onion or shallots here as well.
• Broth: I prefer to use homemade or store bought vegetable broth for ample flavor. Vegan chicken stock (like the Bouillon no-chicken base) works great too, if you have it.
• Farro: The star of the show! I used Roland® Pearled Italian Farro not only because it's delicious, but it's pearled, making it quick and easy to prepare. Find Roland® Pearled Italian Farro on Amazon!
• White Beans: Creamy white beans add a one-two punch of plant-based protein and fiber. I prefer using great northern beans, however navy beans, cannellini beans (aka white kidney beans) or butter beans also work perfectly.
• Diced Tomatoes: For flavor and to add a bit of thickness to the soup. Feel free to use fire-roasted diced tomatoes for even more flavor.
• Kale: For a pop of color and extra nutrients, I like to stir in a few handfuls of hearty greens, like chopped kale.
• Parmesan Cheese: Parmesan is sprinkled in at the end for richness and extra flavor. The nutty flavor and umami notes add so much depth to this soup! Just make sure you save some for sprinkling over each bowl. I used vegan parmesan cheese of course but for my non-vegan readers, use regular parmesan and the parmesan rind for added flavor (just be sure to take out the rind before serving).
• Seasoning: We'll be using Italian seasoning, salt and pepper.

See recipe card below for a full list of ingredients and measurements.

This recipe has not been tested with any other substitutions or variations than the ones listed above. If you replace or add any ingredients, please let us know how it turned out in the comments below!

Instructions

Step 1: Add farro to a strainer or fine mesh sieve and rinse with cold water until the water that's being drained runs clear.

Step 2: Heat extra virgin olive oil in a large stock pot or Dutch oven over medium heat. Add the onion, carrots and celery. Cook for 10 minutes, stirring occasionally, until softened. Add garlic and cook for 1 more minute, until fragrant. 

Step 3: Add veggie broth and bring the mixture to a boil over medium-high heat. Once boiling, add farro, tomatoes, white beans, Italian seasoning, salt and pepper. Simmer for 15-20 minutes.

Step 4: Reduce to low heat then add kale and vegan parmesan cheese. Cook for 5 minutes, or until the kale has wilted. Taste and adjust seasonings as desired.

Ladle the soup into bowls and garnish with fresh herbs (I like fresh basil or fresh parsley), cracked black pepper, grated parmesan cheese and a drizzle of good olive oil!

Serving Suggestions

While this Italian farro soup recipe is satisfying enough on its own, here are some of my favorite pairings:

• Bread: A crusty bread or a fresh baguette are perfect for dipping into the flavorful broth or scooping up some of the contents of this hearty soup.
• Salad: A simple salad, like this kale caesar salad, is the perfect option to pair with this hearty soup.
• Sandwich: You can't go wrong with a soup + sandwich combo! This chickpea salad sandwich is always a hit.

How to Store and Reheat

Refrigerator: Allow the soup to cool completely then transfer to an airtight container. Store in the refrigerator for up to 5 days.

Freezer: Once the soup has cooled, transfer it to either one large or multiple individually portioned freezer-safe, airtight container(s). Freeze for up to 3 months. Let thaw overnight in the refrigerator before reheating.

Reheating: This soup reheats best on the stovetop, however, you can also reheat it in the microwave for convenience. For stovetop reheating, transfer soup to a saucepan and cook over medium heat for 5-10 minutes, or until warmed through. Alternatively, heat individual portions in a microwave-safe bowl, stirring every 30 seconds for 2 minutes, or until warmed through. Keep in mind that the farro will absorb liquid as it cools and after being stored in the fridge or freezer! Add ¼ cup of broth at a time, as needed, to thin the soup to your desired consistency. 

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