Farro Stew with Kale & Cannellini Beans Recipe

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Everett Published: November 16, 2020 Modified: June 1, 2021
Farro Stew with Kale & Cannellini Beans Recipe

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.

Preparation: 15 minutes
Cooking: 45 minutes
Total: 1 hour

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

  1. Heat oil in a large pot over medium-high heat.

  2. Add carrots, onion, and celery then saute for 3 minutes. Add garlic and saute for 30 seconds longer.

  3. Stir in vegetable broth, tomatoes, farro, oregano, bay leaf, and season with salt to taste.

  4. Add parsley in a mound to soup and bring soup to a boil. Reduce heat just below medium.

  5. 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.

  6. Adding in cannellini beans and heat through, about 1 minute.

  7. Remove bay leaf, stir in lemon juice, and add additional vegetable broth or some water to the thin soup as desired.

  8. 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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