© 2018 by Emily Tam, MPH, RD

  • emilytamrd

Farro, Bean, and Vegetable Soup

Updated: Jan 1


Farro has a nutty flavour and pleasantly chewy texture that has made it one of my go-to grain choices. It holds up well with reheating, so it is perfect for make-ahead meals. This soup, brimming with farro, beans, tomatoes, and zucchini, is a make-ahead meal that I am currently enjoying.


Makes 4 servings


Ingredients


2 tbsp olive oil

1 large yellow onion, chopped

3 garlic cloves, minced

1 medium zucchini, diced

Salt

Pepper

¾ cup farro, rinsed

1 can (591 mL / 19 oz) cannellini beans, drained

4 cups low-sodium broth (can be vegetable or chicken)

1 can (396 mL / 14 oz) diced fire-roasted tomatoes with juices

½ cup chopped fresh basil

Shaved Parmesan cheese (optional)


Instructions


Heat oil in a large pot or deep saucepan over medium heat. Add onions; cook, stirring often, until tender, about 8 minutes. Add garlic and zucchini, and sprinkle with ½ teaspoon salt and ¼ teaspoon pepper; cook, stirring often, for 1 minute. Stir in farro and beans.


Pour in both and tomatoes. Bring to boil, then reduce heat and simmer, partially covered, until farro is tender, about 35 minutes. Adjust seasoning with salt and pepper to taste. Stir in basil.


Divide among serving bowls. If desired, garnish with Parmesan cheese.


Note: because the soup will thicken as it sits, you may want to add a little bit of water or broth when reheating leftovers.

I do not provide nutrition analyses of the recipes I post for various reasons, but mostly because I would rather not uphold diet culture messaging about choosing foods based on their caloric value or macronutrient composition. Humans survived for millennia without knowing the calorie and nutrient content of the foods they ate. They were fine – really.