This simple stew recipe is packed with Mediterranean flavors with the freshness of veggies and topped with a great source of protein for a filling meal.
Serves:
Ingredients
- 2tbspolive oil
- 1 cupcarrotsdiced, about 2 medium
- 1cupyellow onion chopped
- 1cupcelery chopped
- 4clovesgarlicminced
- 5cupslow-sodium vegetable broth
- 1can tomatoesdiced
- 1cupfarro rinsed
- 1tspdried oregano
- 1bay leaf
- salt to taste
- ½cup parsley sprigs slightly packed, stems included
- 4cups kaleslightly packed chopped, thick ribs removed
- 1can cannellini beansdrained and rinsed
- 1tbspfresh lemon juice
- ½cup Feta cheese crumbled, for serving
Instructions
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Heat oil in a large pot over medium-high heat.
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Add carrots, onion, and celery then saute for 3 minutes. Add garlic and saute for 30 seconds longer.
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Stir in vegetable broth, tomatoes, farro, oregano, bay leaf, and season with salt to taste.
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Add parsley in a mound to soup and bring soup to a boil. Reduce heat just below medium.
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Cover and simmer for 20 minutes. Then remove parsley, stir in kale and cook for 10 to 15 minutes longer until both farro and kale are tender.
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Adding in cannellini beans and heat through, about 1 minute.
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Remove bay leaf, stir in lemon juice, and add additional vegetable broth or some water to the thin soup as desired.
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Serve warm topping each serving with feta cheese.
Nutrition
- Calories: 726.59kcal
- Fat: 38.44g
- Saturated Fat: 23.40g
- Monounsaturated Fat: 10.63g
- Polyunsaturated Fat: 2.14g
- Carbohydrates: 65.25g
- Fiber: 14.13g
- Sugar: 16.93g
- Protein: 35.64g
- Cholesterol: 133.50mg
- Sodium: 1662.83mg
- Calcium: 980.20mg
- Potassium: 1495.02mg
- Iron: 9.36mg
- Vitamin A: 1526.76µg
- Vitamin C: 106.94mg
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