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 it. It is packed with nutrients too – protein from the beans, lycopene from the tomatoes – and it’s high in fiber too, and great for gastric health. This soup makes cancer fighting food = delicious comfort food. Try it.
- 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.
- 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.
- 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.
- 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.
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 sticks celery, diced
2/3 cup farro, rinsed
1 teaspoon tomato concetrate ( optional – see Ann’s Tips)
1×14 ounce can diced tomatoes
6 cups water or low-sodium vegetable stock
2 X 14ounce cans white cannellini beans, drained and rinsed
salt and pepper
Ann's Tips and Tricks
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.