Farro Italian Vegetable Soup

Hearty farro is a healthy whole grain that provides fiber and protein in this fat-free, vegan soup. This Italian recipe is based on a Mario Batali original, with seasonal winter vegetables.

MEDIUM         Servings: 5       Ready In: 45 minutes

Batali's Farro Berlotti Bean Italian Vegetable Soup - Healthy, Plant-Based, Whole-Grain, Oil Free, Vegan Recipe

Batali's Farro Berlotti Bean Italian Vegetable Soup - Healthy, Plant-Based, Whole-Grain, Oil Free, Vegan Recipe

Chef's Tip: Farro is a heirloom whole grain, a member of the wheat family.  It packed healthy vegan fiber and vegetarian protein

Chef's Tip: Farro is a heirloom whole grain, a member of the wheat family.  It packed healthy vegan fiber and vegetarian protein

Chef's Tip: Healthy Leeks, Carrots, and Parsnips Balance Savory and Sweet Flavors in this Plant-Based Vegan Soup

Chef's Tip: Healthy Leeks, Carrots, and Parsnips Balance Savory and Sweet Flavors in this Plant-Based Vegan Soup

Chef's Tip: Add frozen peas, green zucchini, and fresh herbs just in the last minute of cooking, so as not to lose their bright color and healthy flavor

Chef's Tip: Add frozen peas, green zucchini, and fresh herbs just in the last minute of cooking, so as not to lose their bright color and healthy flavor


Ingredients

1 leek
1 medium parsnip
1 medium carrot
2 tbsp tomato paste
3/4 cup farro
2 cloves garlic, minced
4 cups vegetable stock
2 cups water
1 (15 ounce) can Berlotti beans (or other small bean like pinto or red kidney )
1 zucchini, diced
2 tbsp chopped fresh basil
1/4 cup frozen peas
Salt and pepper


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Procedure

To prepare your veggies: Cut off the dark green tops and the root of the leek and discard. Halve and slice the white parts Thoroughly rinse sliced leeks to remove any grit. Peel and dice carrot and parsnip
Place leek, carrot, and parsnip in a large pot. Cover and cook over medium heat, 10-12 minutes.  Veggies are ready when slightly browned and starting to stick to the pot.  And the tomato paste and singe (caramelize) for 1-2 minutes
To cook the Farro: Add farro, garlic, vegetable stock, and water. You can also add a bay leaf, parsley stems, or a couple thyme sprigs. Cover, bring to a simmer, and simmer until faro is tender but not falling apart, about 20 minutes
To finish the soup: Drain and rinse beans. Add to the pot and cook for a couple more minutes. Turn off the heat. Add the zucchini, peas, and basil. Put the lid on and let the soup sit for five minutes. Taste to adjust seasoning

Serve with a big Italian hug


Step-by-Step Photos:

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Nutrition Facts
Serving size: 1/5 of a recipe (18.3 ounces).
Recipe Yield: About 10 cups
Amount Per Serving
Calories 195.5
Calories From Fat (4%) 7.89
% Daily Value
Total Fat 0.89g 1%
Saturated Fat 0.1g <1%
Omega-3 Fatty Acids g
Omega-6 Fatty Acids g
Cholesterol 0mg 0%
Sodium 148.72mg 6%
Potassium 851.65mg 24%
Total Carbohydrates 39.46g 13%
Fiber 11.68g 47%
Sugar 7.68g
Protein 8.18g 16%
Calcium 28.26mg 3%
Iron 148.35mg 824%
Vitamin A 4469.84IU 89%
Vitamin C 1841.02mg 3068%

Zucchini come in both yellow and green. The yellow ones might look like squash, but learn why they are different. Plant-based Chef Katie Simmons shares her healthy cooking ideas, plus a link to a vegan, oil-free Charred Zucchini Quinoa Salad. More at: www.plants-rule.com