Hearty Farro is a healthy whole grain that provides chewy texture and nutty flavor in this satisfying, plant-based soup. Full of seasonal winter vegetables, this makes a comforting, one-pot meal to get you through the cold season.
Italian Vegetable Soup Inspiration
The inspiration for this Italian vegetable soup is based on an original recipe from Mario Batali original. Simple winter vegetables like leeks, parsnips, and carrots create the basic flavors. Then, hearty protein and fiber come from farro, borlotti beans, and peas.
One Plant-Based Vegetable Soup Recipe: Plenty of Variations
This is a great recipe to substitute with different vegetables and beans. You can use other winter vegetables like onion, celery root, or rutabega. In the summer, try it with celery and add more zucchini or summer squash.
Besides just the farro, hearty borlotti beans provide plant-based protein. Also sometimes called Cranberry Beans, these beans are white with red spots. If you can’t find these, you can use pinto beans, red kidney beans, or cannellini beans.
What is Farro?
Farro is an heirloom grain, a member of the wheat family that is organically grown in Italy. Â It has a chewy texture and nutty flavor. It is similar to rice, however, it has more plant-based protein and satisfying fiber.
What Type of Farro Should I Buy?
Farro comes in three main varieties:
- Pearled farro: This variety is the most common in grocery stores. It is “pearled” by dusting off the outer layer, giving the farro a shiny, pearl-like finish. This variety cooks the quickest, but it may not be as hearty as other varieties.
- Semi-pearled farro: This variety of farro still has half the grain intact. The cooking time is shorter than with whole farro, but you have more texture and nutrition than pearled farro.
- Whole farro: This variety still has the whole grain intact. You get the most plant-based nutrition and texture from this type of farro. However, it can take 30-40 minutes to cook. To reduce the cooking time, though, try soaking the farro overnight in water. Then, rinse and cook in fresh water the next day.
Chef Katie’s Plant-Based Cooking Tips:
Seasonal Vegetables: This version of the soup uses lots of winter vegetables, but you can make this any time of the year. For spring, add baby summer squash, asparagus, and baby fennel. For summer, use more zucchini, bell peppers, and green beans. In the fall, add diced butternut squash or golden beets.
Gluten-Free Version: Farro is a whole grain, providing ample fiber and protein. Â It is a member of the wheat family, though, so if you’re avoiding gluten, swap it out for a wild rice blend, quinoa, or brown lentils.
Vegan Bouillon Cubes: For adding flavor to plant-based soups, stews, braises, and sauces, I always keep a few of the Edward and Sons vegan bullion cubes on hand. They come in Beef, Chick’n, and Low-Sodium Veggie flavors. Plus, it’s easy to keep a few in your pantry.
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe skips oil and uses parchment paper to keep the bars from sticking to the pan. This makes a healthy, low-calorie recipe.
Wash your leeks under cold running water until there is no more grit. 
Hearty Farro is a healthy whole grain that provides chewy texture and nutty flavor in this fat-free, vegan soup.
Watch this Video to Learn More:
Farro Italian Vegetable Soup
- Medium
- Servings: 4
- Ready In: 45 minutes
- Yield: 10 cups
If you like this recipe, you’ll also love: Farro Butternut Squash Salad, Vegan Mushroom Pea Farro-tto, and Italian Winter Vegetable Barley Soup
Farro Italian Vegetable Soup
Ingredients
- 1 leek trimmed and sliced
- 1 medium parsnip diced
- 1 medium carrot diced
- 2 tablespoon tomato paste
- 3/4 cup farro
- 2 cloves garlic minced
- 4 cups vegetable stock
- 2 cups water
- 1 15-ounce can Berlotti beans (or other small bean red kidney or navy beans )
- 1 zucchini diced
- 2 tablespoon chopped fresh basil
- 1/4 cup frozen peas
- salt and pepper to taste
Instructions
- To make the Farro Italian Vegetable Soup: Place the leek, carrot, and parsnip in a large pot. Cover and cook over medium heat, 10-12 minutes, stirring often to prevent burning. When the vegetables are golden brown around the edges and starting to stick to the pot, add the tomato paste. Let the paste singe (caramelize and turn a darker brick-red color) for 1-2 minutes.
- Add the farro, garlic, vegetable stock, and water. Cover, bring to a simmer, and simmer until faro is tender but not falling apart, about 20 minutes.
- To finish the soup: Drain and rinse beans. Add to the pot alond with the zucchini. Cook for 2 minutes, until the zucchini is tender. Turn off the heat. Add the peas, and basil. Put the lid on and let the soup sit for five minutes. Taste to adjust seasoning.
- Serve with a big Italian hug.
- Yield: 10 cups
Notes
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Watch to Learn More:
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Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 150 | |
| % Daily Value * | |
| Total Fat 1 g | 1 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 441 mg | 18 % |
| Potassium 319 mg | 9 % |
| Total Carbohydrate 19 g | 6 % |
| Dietary Fiber 3 g | 14 % |
| Sugars 4 g |  |
| Protein 6 g | 12 % |
| Vitamin A | 54Â % |
| Vitamin C | 27Â % |
| Calcium | 18Â % |
| Iron | 5Â % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
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