Mediterranean Kale, Cannellini and Farro Stew
 

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

1. 2 Tbsp olive oil
2. 1 cup carrots diced (about 2 medium)
3. 1 cup chopped yellow onion (1 small)
4. 1 cup chopped celery (about 2)
5. 4 cloves garlic , minced
6. 5 cups low-sodium vegetable broth
7. 1 (14.5 oz) can diced tomatoes
8. 1 cup farro , rinsed
9. 1 tsp dried oregano
10. 1 bay leaf
11. Salt , to taste
12. 1/2 cup slightly packed parsley sprigs (stems included)
13. 4 cups slightly packed chopped kale , thick ribs removed
14. 1 (15 oz) can cannellini beans, drained and rinsed
15. 1 Tbsp fresh lemon juice
16. 1/2 cup Feta cheese , crumbled, for serving

Instructions

1. Heat oil in a large pot over medium-high heat.
2. Add carrots, onion and celery and saute 3 minutes. Add garlic and saute 30 seconds longer.
3. Stir in vegetable broth, tomatoes, farro, oregano, bay leaf and season with salt to taste.
4. Add parsley in a mound to soup and bring soup to a boil. Reduce heat just below medium.
5. Cover and simmer 20 minutes. Then remove parsley, stir in kale and cook 10 - 15 minutes longer until both farro and kale are tender.
6. Adding in cannellini beans and heat through, about 1 minute.
7. 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).
8. 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%

1. Saturated Fat 2g13%
2. Cholesterol 11mg4%
3. Sodium 540mg23%
4. Potassium 635mg18%
5. Carbohydrates 52g17%
6. Fiber 10g42%
7. Sugar 6g7%
8. Protein 12g24%
9. Vitamin A 9075IU182%
10. Vitamin C 71.9mg87%
11. Calcium 235mg24%
12. Iron 4.3mg24%