Tuscan Farro Soup with White Beans and Vegetables
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4.9
306 reviews
Excellent
Tuscan Farro Soup with White Beans and Vegetables
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This easy, hearty, protein-rich farro soup is so comforting! Saute a few vegetables, add canned beans, tomatoes, stock, and farro. Let it simmer for about 30 minutes. Then stir in some spinach and fresh herbs. You’ll have a big pot of flavor-packed soup, perfect for chilly evenings. It’s also ideal for batch-cooking, as it freezes well! Serve it as is, or with some crusty bread.
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Ingredients
- extra virgin olive oil, I used the Italian Nocellara EVOO
- 1 medium red onion, halved and thinly sliced
- 1 to 2 carrots, peeled and sliced into ¼-inch thick rounds
- 2 celery sticks, chopped
- kosher salt
- 2 large garlic cloves, minced
- 6 cups low-sodium vegetable or chicken stock
- 1 28- ounce can whole San Marzano tomatoes
- 1 15- ounce can white beans, drained and rinsed
- 1 cup farro, rinsed
- 1- inch Parmesan rind
- 2 cups fresh baby spinach, packed
- 1 cup chopped parsley
- 2 tablespoons red wine vinegar
- grated parmesan for serving
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Instructions
- In a large Dutch oven or pot, heat 2 tablespoons extra virgin olive oil over medium heat until shimmering. Add the onions, carrots, and celery. Season with a little kosher salt and cook, tossing occasionally until the vegetables have softened.
- Add the garlic and toss for 30 seconds or so, then add the tomatoes, stock, white beans, farro, and parmesan rind.
- Bring the liquid to a boil, then lower the heat watching for the steady, gentle simmer. Allow the soup to simmer until the farro is tender, about 30 minutes or so.
- Turn the heat off and remove the Parmesan rind (sometimes the rind will have dissolved into the soup). Stir in the spinach, parsley, and red wine vinegar.
Notes
- Variations: Instead of farro, you can use coarse bulgur wheat, spelt, freekeh, or barley. You can also add mushrooms for a bit more heft, and swap out spinach for baby kale.
- Vegan option: Omit the parmesan rind and grated parmesan. If you still want some cheesy flavor, you can add 2 to 3 teaspoons of nutritional yeast to the soup as it simmers. It will dissolve quite fast.
- How to store leftovers: Store leftovers in an airtight container in the fridge for up to 4 days. When reheating, you might need to add a little stock or water as the farro will absorb liquid as it sits.
- How to freeze farro soup: Allow the soup to return to room temperature and store in a freezer-safe container.
- Visit Our Shop for quality Mediterranean ingredients including extra virgin olive oils, spices, or grains like farro and barley.
Nutrition Information
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Calories
172.4kcal
(9%)
Carbohydrates
26.2g
(9%)
Protein
5.8g
(12%)
Fat
5.7g
(9%)
Saturated Fat
0.8g
(4%)
Polyunsaturated Fat
0.7g
Monounsaturated Fat
3.9g
Sodium
872.5mg
(36%)
Potassium
587.8mg
(17%)
Fiber
5.2g
(21%)
Sugar
5.2g
(10%)
Vitamin A
3110.8IU
(62%)
Vitamin C
23.4mg
(26%)
Calcium
98.3mg
(10%)
Iron
3.6mg
(20%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 1724 kcal
% Daily Value*
| Calories | 172.4kcal | 9% |
| Carbohydrates | 26.2g | 9% |
| Protein | 5.8g | 12% |
| Fat | 5.7g | 9% |
| Saturated Fat | 0.8g | 4% |
| Polyunsaturated Fat | 0.7g | 4% |
| Monounsaturated Fat | 3.9g | 20% |
| Sodium | 872.5mg | 36% |
| Potassium | 587.8mg | 13% |
| Fiber | 5.2g | 21% |
| Sugar | 5.2g | 10% |
| Vitamin A | 3110.8IU | 62% |
| Vitamin C | 23.4mg | 26% |
| Calcium | 98.3mg | 10% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
306 reviews
Excellent
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