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Tuscan Farro Soup with Beans and Kale recipe


  • Author: Sophia

Ingredients

For the Tuscan Farro Soup:

    • Olive Oil: 2 tablespoons, extra virgin

    • Yellow Onion: 1 large, finely chopped

    • Carrots: 2 medium, peeled and diced (about 1 cup)

    • Celery Stalks: 2 medium, diced (about 1 cup)

    • Garlic: 4 cloves, minced

    • Tomato Paste: 2 tablespoons

    • Dried Italian Seasoning: 1 teaspoon (or a mix of dried oregano, basil, thyme)

    • Fresh Rosemary: 1 sprig (or ½ teaspoon dried, crushed)

    • Fresh Thyme: 2-3 sprigs (or ½ teaspoon dried)

    • Pearled Farro: 1 cup (200g), rinsed

    • Vegetable Broth: 6-8 cups (1.5 – 2 liters), low sodium (use more for a thinner soup)

    • Canned Cannellini Beans: 2 (15-ounce / 400g) cans, rinsed and drained

    • Diced Tomatoes: 1 (14.5-ounce / 400g) can, undrained (fire-roasted adds extra flavor)

    • Kale: 1 large bunch (about 5-6 cups / 200-250g), tough stems removed, leaves roughly chopped or torn

    • Salt: To taste (start with 1 teaspoon)

    • Freshly Ground Black Pepper: To taste (start with ½ teaspoon)

    • Red Pepper Flakes: ¼ – ½ teaspoon (optional, for a hint of spice)

    • Lemon Juice: 1-2 teaspoons, freshly squeezed (optional, for brightness at the end)

For Garnish (Optional):

    • Freshly grated Parmesan cheese (or a vegan Parmesan alternative)

    • A drizzle of good quality extra virgin olive oil

    • Freshly chopped parsley

    • Crusty bread, for serving


Instructions

Building the Flavor Base:

    1. Sauté Aromatics: Heat the 2 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped onion, diced carrots, and diced celery (the mirepoix). Cook, stirring occasionally, for 8-10 minutes, or until the vegetables have softened and the onion is translucent. Do not rush this step; it builds a crucial flavor foundation.

    1. Add Garlic and Tomato Paste: Stir in the minced garlic and cook for another 1-2 minutes until fragrant – be careful not to burn the garlic. Add the 2 tablespoons of tomato paste and cook, stirring constantly, for 1-2 minutes. Cooking the tomato paste briefly deepens its flavor and removes any metallic taste.

    1. Bloom Spices and Herbs: Stir in the dried Italian seasoning, fresh rosemary sprig (or dried), fresh thyme sprigs (or dried), and red pepper flakes (if using). Cook for another minute, stirring, until the herbs are fragrant. This process, called blooming, enhances their flavor.

Simmering the Soup:

    1. Add Farro and Liquids: Add the rinsed 1 cup of pearled farro to the pot and stir to coat it with the vegetables and aromatics. Pour in 6 cups of the vegetable broth and the can of undrained diced tomatoes. Bring the mixture to a boil.

    1. Simmer Gently: Once boiling, reduce the heat to low, cover the pot, and let the soup simmer gently for 20-25 minutes, or until the farro is tender but still slightly chewy (al dente). Stir occasionally to prevent sticking.

    1. Incorporate Beans and Kale: After the farro is tender, stir in the 2 rinsed and drained cans of cannellini beans. Add the chopped kale to the pot in batches if necessary, stirring until it wilts down.

    1. Final Simmer: Continue to simmer the soup, uncovered, for another 10-15 minutes, allowing the flavors to meld and the kale to become tender. If the soup becomes too thick for your liking during this stage, add more vegetable broth (up to 2 additional cups) until it reaches your desired consistency.

Finishing Touches:

    1. Season and Adjust: Remove the fresh herb sprigs (if used). Taste the soup and season generously with salt and freshly ground black pepper. Start with 1 teaspoon of salt and ½ teaspoon of pepper, then adjust to your preference.

    1. Brighten with Lemon (Optional): For a touch of brightness that really makes the flavors pop, stir in 1-2 teaspoons of freshly squeezed lemon juice just before serving.

    1. Rest (Optional but Recommended): If time allows, let the soup rest off the heat for 10-15 minutes before serving. This allows the flavors to meld even further.

Nutrition

  • Serving Size: one normal portion
  • Calories: 300-400