Farro Italian Vegetable Soup

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Batali’s Farro Berlotti Bean Italian Vegetable Soup – Healthy, Plant-Based, Whole-Grain, Oil Free, Vegan Recipe

Medium |  Servings: 6  |  Ready In: 45  minutes |  Yield: 10 cups

Hearty Farro is a healthy whole grain that provides chewy texture and nutty flavor in this fat-free, vegan soup. This Italian recipe is based on a Mario Batali original. Full of seasonal winter vegetables, this makes a comforting, satisfying meal to get you through the cold season.

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

How it’s Done:

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

Hearty Farro is a healthy whole grain that provides chewy texture and nutty flavor in this fat-free, vegan soup.

Chef Katie’s 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.  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.


Watch to Learn More:

 


Nutrition Facts

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 160
% 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 516 mg 22 %
Potassium 215 mg 6 %
Total Carbohydrate 25 g 8 %
Dietary Fiber 4 g 15 %
Sugars 5 g
Protein 7 g 14 %
Vitamin A 44 %
Vitamin C 9 %
Calcium 2 %
Iron 3 %
* 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.

Shopping and Gear List

  • Bobs Red Mill Grain Farro 24 OZ
  • Edward & Sons Garden Veggie Bouillon Cubes, 2.9-Ounce Boxes (Pack of 12)

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