Mediterranean Kale, Cannellini and Farro Stew
User Reviews
4.8
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Prep Time
15 mins
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Cook Time
45 mins
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Total Time
1 hr
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Servings
6
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Course
Soup
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Cuisine
Mediterranean
Mediterranean Kale, Cannellini and Farro Stew
Description
The Mediterranean Kale, Cannellini and Farro Stew combines nutrient-dense ingredients like farro and cannellini beans with kale and a vegetable broth base. Early in the cooking process, sautéed carrots, onion, celery, and garlic create a flavor foundation before adding broth, tomatoes, and herbs. The farro absorbs the broth as it simmers, becoming tender while infusing the broth with its whole-grain essence. Parsley is introduced initially to impart fresh herbal notes, then removed before kale is stirred in to cook gently and retain texture.
The stew is finished by gently warming cannellini beans and stirring in lemon juice, which cuts through the earthy flavors. A sprinkle of feta cheese on serving adds a salty, creamy contrast. This stew makes a satisfying warm meal that balances hearty textures with fresh herbaceousness and a touch of acidity.
The recipe suggests adjusting broth or water after cooking to achieve desired consistency, acknowledging that farro can absorb extra liquid as the stew rests. The use of low-sodium broth allows for controlled saltiness, and freshly squeezed lemon juice contributes brightness without overwhelming other flavors.
Ingredients
- 2 Tbsp olive oil
- 1 cup carrots about 2 medium, diced
- 1 cup chopped yellow onion (1 small)
- 1 cup celery about 2, chopped
- 4 cloves garlic , minced
- 5 cups vegetable broth low-sodium
- 1 diced tomatoes 14.5 oz can
- 1 cup farro , rinsed
- 1 tsp oregano dried
- 1 bay leaf
- salt , to taste
- 1/2 cup parsley stems included, slightly packed, sprigs
- 4 cups kale thick ribs removed, slightly packed, chopped
- 1 cannellini beans 15 oz can, drained and rinsed
- 1 Tbsp lemon juice fresh
- 1/2 cup feta cheese , crumbled, for serving
Instructions
- Heat oil in a large pot over medium-high heat.
- Add carrots, onion and celery and saute 3 minutes. Add garlic and saute 30 seconds longer.
- Stir in vegetable broth, tomatoes, farro, oregano, bay leaf and season with salt to taste.
- Add parsley in a mound to soup and bring soup to a boil. Reduce heat just below medium.
- Cover and simmer 20 minutes. Then remove parsley, stir in kale and cook 10 - 15 minutes longer until both farro and kale are tender.
- Adding in cannellini beans and heat through, about 1 minute.
- Remove bay leaf, stir in lemon juice and add additional vegetable broth or some water to thin soup as desired (the farro will absorb more liquid as the soup rests).
- Serve warm topping each serving with feta cheese.
Notes
- This recipe was adapted from Better Homes & Gardens for a home-cooked version.
User Reviews
Overall Rating
4.8
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