Tuscan Farro Soup
Recently I was at the farmer's market with some of my friends and we ran across a soup stand that people have been raving to me for years about. As we walked up I saw they had one vegan soup so I had to try it. It had big hearty pieces of tomato and what tasted like red pepper, Israeli couscous, flat leafed greens, and slivered almonds that gave it texture that I'd never tried before.
While I didn't replicate the soup from scratch, I wanted to steal elements of the soup. Mainly big pieces of tomato, hearty grains (or pasta as Israeli couscous really is), and lots of greens.
I achieved all of this with a different flavor much more akin to a tuscan white bean soup but with the heartier notes of farro, a type of wheat that hails from the Tuscany region of Italy.
- 7 Roma tomatoes
- 1 large onion
- 1 1/2 cups farro (or one bag Trader Joe's 10 minute farro)
- 1 10 oz bag of kale
- 1 can white or cannellini beans
- 28 oz can of diced tomatoes
- 56 oz of vegetable stock (I refilled the tomato can twice with water and 'better than bullion' concentrate)
- 1 Tbs minced garlic
- 2 Tbs Italian seasoning; divided
- Salt to taste
Step 1: Pre- heat oven to 400 degrees. While that is heating up, half or quarter your Roma tomatoes onto a baking sheet and sprinkle with salt followed by 1 Tbs or so Italian seasoning. The moisture of the tomatoes will keep all the seasonings on nicely. Let tomatoes roast for 40 minutes or until edges turn brown (picture below)
Step 2: As soon as tomatoes are done, or almost done, cut the onion in long strips (I cut mine in half and then just took 1/8 inch slices) and sauté till golden brown. Add 1 Tbs Italian seasoning. When almost golden, add minced garlic and stir until fragrant and onions are golden brown (as seen below)
Step 3: Add in roasted tomatoes and farro and stir until mixed. Empty entire 28 oz can of diced tomatoes onto mixture and two additional 28 oz of vegetable stock. Simmer for 10 minutes.
Step 4: Taste test that farro is mostly cooked and add in 10 oz bag of kale and rinsed can of white beans. Allow to simmer for another 5-10 minutes until kale is wilted
*taste test to make sure it has enough salt for your liking
Note: I leave all my soups on the stove in the pot for AT LEAST a few hours after cooking. Often overnight. It helps the flavors blend and settle.
Let me know what you think! Soups are super versatile and this one tasted both comforting and satisfying, along with being a great nutritional bang for the buck.
Servings 12ish; Serving size 1 cup. Calories 133; Protein 6.8 g; Fiber 5 g; Carbohydrates 30.1 g; Fat 0.5 g
For a hearty bowl of 3 cups it is 400 Calories, Protein 20.4 g; Fiber 15 g; Carbohydrates 90.3 g; Fat 1.5 g