Farro and white bean soup

Farro & White Bean Soup

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

Farro and White bean soup is real winter comfort food made from pantry staples. Easy and warming, it’s simple to make and can be on the table in an hour after you’ve thought of...


Ingredients

  • 2 cloves garlic, thinly sliced
  • 1 tablespoon fresh rosemary, needles (see Ann’s Tips)
  • 3 tablespoons extra virgin olive oil, divided.
  • 1 medium onion, diced
  • 1 large carrot, diced
  • 2 celery sticks, diced
  • 2/3 cup farro, rinsed
  • 1 teaspoon tomato concentrate (optional – see Ann’s Tips)
  • 1 (14 ounce) can diced tomatoes
  • 6 cups water or low-sodium vegetable stock
  • 2 (14 ounce) cans white cannellini beans, drained and rinsed
  • salt and pepper

 

Nutrition Facts

Calories

309 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

49 g

Sugar

5 g

Fiber

11 g

Protein

14 g

Sodium

1159 mg

Directions

  1. In a large Dutch oven, heat 2 tablespoons of the olive oil over a medium-high flame. Add the rosemary and the garlic. Cook until the garlic just starts to color, about 2 minutes. Add the onion, carrot and celery. Sprinkle with salt and a grind or 2 of black pepper. Stir to mix. Cook stirring over a medium high flame for 2 minutes.
  2. Lower the flame to medium and partially cover. Cook stirring occasionally or until the onion turns transparent and golden looking and the other vegetables start to soften, about 8 minutes.
  3. Turn up the flame to medium high. Add the tomato concentrate if using, and stir to mix. Cook one minute. Add  farro and cook stirring for 1-2 minutes so that it starts to absorb the oil and juices. Add the tomatoes and cook until they start to turn an orangey red. Add the stock or water. Bring to a boil. Lower the flame to medium low. Simmer for 30 minutes or until the farro is just tender.
  4. Add the beans. Cook over a low heat for another 15-20 minutes or until the beans mash easily against the sides of the pan. Take 2 cups of the soup and blend. Return to the pan and mix in. This will thicken the soup and give it a creamy texture. Serve drizzled with the remaining olive oil and a grind of black pepper.

Chef Tips

If you use dried rosemary, use 1½ teaspoons only. It is stronger than fresh.

You can make this with tomato concentrate instead of canned tomatoes. Up the amount to 1 tablespoon and add as in step 3. When it has started to caramelize, add 8 cups stock or water.

If you have a piece of Parmesan rind, add it to the soup for extra flavor.When it’s soft dice and return to the soup.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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