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Mediterranean Kale, Cannellini and Farro Stew

This farro filled stew is such a hearty, healthy recipe! It's packed with veggies and it's a good source of protein. It makes a delicious dinner plus it reheats well for lunch the next day.

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6
Course: Soup
Cuisine: Mediterranean

Ingredients

  • 2 Tbsp olive oil
  • 1 cup carrots diced (about 2 medium)
  • 1 cup chopped yellow onion (1 small)
  • 1 cup chopped celery (about 2)
  • 4 cloves garlic , minced
  • 5 cups low-sodium vegetable broth
  • 1 (14.5 oz) can diced tomatoes
  • 1 cup farro , rinsed
  • 1 tsp dried oregano
  • 1 bay leaf
  • salt , to taste
  • 1/2 cup slightly packed parsley sprigs (stems included)
  • 4 cups slightly packed chopped kale , thick ribs removed
  • 1 (15 oz) can cannellini beans, drained and rinsed
  • 1 Tbsp fresh lemon juice
  • 1/2 cup feta cheese , crumbled, for serving

Instructions

    Cup of Yum
  1. Heat oil in a large pot over medium-high heat.
  2. Add carrots, onion and celery and saute 3 minutes. Add garlic and saute 30 seconds longer. 
  3. Stir in vegetable broth, tomatoes, farro, oregano, bay leaf and season with salt to taste. 
  4. Add parsley in a mound to soup and bring soup to a boil. Reduce heat just below medium.
  5. Cover and simmer 20 minutes. Then remove parsley, stir in kale and cook 10 - 15 minutes longer until both farro and kale are tender.
  6. Adding in cannellini beans and heat through, about 1 minute. 
  7. 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). 
  8. Serve warm topping each serving with feta cheese.

Notes

  • Recipe source: adapted from BHG