Add this to your collection of farro recipes! This Mediterranean Kale Cannellini and Farro Stew is such a hearty, healthy dinner! It’s packed with veggies and it’s a good source of protein. It makes a delicious dinner plus it reheats well for lunch the next day.
Ingredients- 2 Tbsp olive oil
- 1 cup carrots diced (about 2 medium)
- 1 cup chopped yellow onion (1 small)
- 1 cup chopped celery (about 2)
- 4 cloves garlic , minced
- 5 cups low-sodium vegetable broth
- 1 (14.5 oz) can diced tomatoes
- 1 cup farro , rinsed
- 1 tsp dried oregano
- 1 bay leaf
- Salt , to taste
- 1/2 cup slightly packed parsley sprigs (stems included)
- 4 cups slightly packed chopped kale , thick ribs removed
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 Tbsp fresh lemon juice
- 1/2 cup Feta cheese , crumbled, for serving
Instructions- Heat oil in a large pot over medium-high heat.
- Add carrots, onion and celery and saute 3 minutes. Add garlic and saute 30 seconds longer.
- Stir in vegetable broth, tomatoes, farro, oregano, bay leaf and season with salt to taste.
- Add parsley in a mound to soup and bring soup to a boil. Reduce heat just below medium.
- Cover and simmer 20 minutes. Then remove parsley, stir in kale and cook 10 - 15 minutes longer until both farro and kale are tender.
- Adding in cannellini beans and heat through, about 1 minute.
- Remove bay leaf, stir in lemon juice and add additional vegetable broth or some water to thin soup as desired (the farro will absorb more liquid as the soup rests).
- Serve warm topping each serving with feta cheese.
Nutrition Facts
Mediterranean Kale, Cannellini and Farro Stew
Amount Per Serving
Calories 329Calories from Fat 72
% Daily Value*
Fat 8g12%
- Saturated Fat 2g13%
- Cholesterol 11mg4%
- Sodium 540mg23%
- Potassium 635mg18%
- Carbohydrates 52g17%
- Fiber 10g42%
- Sugar 6g7%
- Protein 12g24%
- Vitamin A 9075IU182%
- Vitamin C 71.9mg87%
- Calcium 235mg24%
- Iron 4.3mg24%
Mediterranean Kale, Cannellini and Farro Stew
