4.9 from 306 votes
Tuscan Farro Soup with White Beans and Vegetables
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.
Prep Time
5 mins
Cook Time
5 mins
Servings: 8 servings
Calories: 1724 kcal
Course:
Soup
Cuisine:
Italian
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
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.
Cup of Yum
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
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
% 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.