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Italian Farro Soup


Serving Size: 1 cup


2 Tablespoons extra virgin olive oil

1 medium onion, chopped

2 cloves garlic, chopped

2 carrots cut into 14” thick rounds

2 parsnips, cut into 14” thick rounds/ chunks or sub extra carrots

1 cup dry farro, rinsed

4 cups reduced-sodium vegetable broth

1 (14.5-ounce) can no-salt-added diced tomatoes, drained

14 teaspoon dried basil

14 teaspoon red pepper flakes

2 dry bay leaves

1 bunch kale, torn into bite-sized pieces

2-4 cups water, (as needed)

1 (15-ounce) can cannellini beans, drained & rinsed

Parmesan cheese (optional)

Fresh parsley, chopped (optional)


Heat oil in a large pot over medium heat. Add onions, carrots and parsnips; cook until onions are translucent, stirring occasionally, about 5 minutes. Add garlic to center of the pot and sauté for 30 seconds.

Add farro, and stir until farro is coated in oil, about 1 minute. Add broth, tomatoes, salt, basil, red pepper flakes, and bay leaves. Bring to a boil. Cover and reduce to simmer. Cook for 20 minutes. Add kale and more water if needed. Recover and cook 10 minutes. Add beans and more water if needed. Recover and cook 10 minutes.

Check farro texture and soup flavor. Continue cooking, if needed, to get farro to your preferred texture. Serve and top with fresh-grated parmesan cheese and parsley if desired.

Nutritional information per serving:
182 Calories 3g Fat (0.5g saturated fat) 394mg sodium 32g carbohydrate 6g fiber 7g protein

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