Vegan Farro Soup
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
1 hr
-
Total Time
1 hr 10 mins
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Servings
4
-
Calories
412 kcal
-
Course
Others
Vegan Farro Soup
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Balanced, flavorful, and enjoyable—this recipe has it all.
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Ingredients
- 1 small garlic bulb
- 2 TBS extra virgin olive oil divided
- 1 cup semi-pearled farro
- 2-1/2 cups vegetable broth
- 1 medium yellow onion chopped
- 2 TBS tomato paste
- 4 cups vegetable broth
- 2 15 oz. cans fire-roasted diced tomatoes
- 1 tsp dried oregano
- 1 tsp dried basil
- 1 dried bay leaf
- 1 15 oz. can cannellini beans, drained and rinsed
- 2 to 3 cups chopped kale
- Sea salt and ground black pepper to taste
- Nutritional yeast for serving
Instructions
- Preheat the oven to 350°F.
- Slice off 1/4-inch of the top of the head of garlic, exposing the tips of some of the garlic cloves. Place cut side up on a piece of aluminum foil large enough to wrap around the bulb. Drizzle with 1 tablespoon of the olive oil and wrap the foil around the bulb. Place in the oven and roast for 40 minutes while you cook the farro.
- In a saucepot over high heat, bring 2-1/2 cups of vegetable broth and the farro to a boil. Cover the pot, lower the heat, and simmer for approximately 30 minutes until the broth is absorbed and the farro is just cooked to al dente (a little chewy).
- Once the garlic is cool enough to handle, squeeze the cloves out of their skins onto a cutting board and finely chop them.
- In a large soup pot over medium-high heat, add the remaining tablespoon of olive oil and the onion. Sauté for 5 minutes or until the onion is translucent. Stir in the roasted garlic and tomato paste. Cook until the tomato paste is fragrant, approximately 1 minute.
- Add the 4 cups of broth, tomatoes, cooked farro, oregano, basil, and bay leaf to the onions. Stir to combine and bring to a simmer. Once simmering, stir in the beans and kale. Continue to simmer for 10 to 15 minutes until the kale has wilted and the soup is hot.
- Season with salt and pepper and ladle into serving bowls. Top each bowl of soup with some nutritional yeast for a cheesy flavor.
Nutrition Information
Show Details
Calories
412kcal
(21%)
Carbohydrates
77g
(26%)
Protein
15g
(30%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1515mg
(63%)
Potassium
847mg
(24%)
Fiber
16g
(64%)
Sugar
10g
(20%)
Vitamin A
4350IU
(87%)
Vitamin C
65mg
(72%)
Calcium
222mg
(22%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 412 kcal
% Daily Value*
| Calories | 412kcal | 21% |
| Carbohydrates | 77g | 26% |
| Protein | 15g | 30% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1515mg | 63% |
| Potassium | 847mg | 18% |
| Fiber | 16g | 64% |
| Sugar | 10g | 20% |
| Vitamin A | 4350IU | 87% |
| Vitamin C | 65mg | 72% |
| Calcium | 222mg | 22% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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