Give comfort food a whole new meaning. Winter months call for a hearty soup that nourishes your body and soul. Try this delicious dish packed with nutrients featuring the ancient grain farro.
Farro is a nutrient-packed grain has been traced back to early Mesopotamia almost 20,000 years ago! With a nutty flavor, and a chewy texture, its perfect for risotto-style dishes, stews, casseroles sautés and especially soups.
Serving size: About 2 cups; Makes 6 servings
Ingredients
- 1 Fennel bulb, thinly slide bulb and finely mince fronds (keep separate)
- 1 Onion, minced
- 3 – 4 Carrots (depending on size), slice into half moons
- 3 Celery stalks, chopped
- 1 15 oz. can Diced tomatoes with their juice
- 6 cups vegetable stock
- Parmesan rind [see note]
- 1-2 sprigs fresh rosemary (or 1 tsp dried)
- 1-2 sprigs fresh thyme (or 1 tsp dried)
- 2 tsp. Badia seasoning (or your favorite seasoning mix: Mrs. Dash, etc.) or omit
- 2 tsp. Smoked paprika
- 2-3 cups Kale, spinach, or other hearty leafy green, cut into pieces
- 1 can white beans (cannellini or northern), rinsed and drained
- ½ cup farro, cooked according to package directions
- Salt
- Pepper
- 1 Tablespoon olive oil
Instructions
- Heat oil in stock pot. Add fennel bulb, onion, carrots, celery and sauté 5-10 minutes until softened and just starting to brown.
- Add diced tomatoes with their juices, stock, parm rind, fennel fronds, rosemary, thyme, badia seasoning, smoked paprika, and kale. Bring to a boil then simmer for 15-20 minutes until the veggies are cooked through. Add white beans and farro and adjust seasoning.
- Turn off the heat, cover, and let sit for up to 2 hours to meld flavors. Remove rosemary sprig and parm rind. Keeps well in the fridge for a week.
Notes
- Some grocery stores sell parmesan rinds in the deli cheese section. If you can find parmesan rinds, you may substitute with 2 tablespoons of grated parmesan cheese but add it at the very end as you turn off the heat (in section 3).
- Add any veggies you like such as potatoes, parsnips, zucchini, whatever you have on hand.
- If you do not have farro, substitute with another hearty grain such as spelt berries, wheat berries, pearled barley, brown rice, etc.
Nutrition information: Calories: 383 per serving; Total fat: 7g; Saturated fat: 1.2g; Dietary fiber: 22g; Total sugars: 7.1g; Protein: 24.4g; Calcium: 204mg; Iron: 8mg; Potassium: 1892mg.