Mediterranean Kale, Cannellini and Farro Stew

November 15, 2014

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.

kale cannillini and farro stew

A Farro Filled Stew with Kale and Cannellini Beans

One ingredients I’m trying to cook more with is farro. And this is the perfect recipe for it! The farro makes it filling and adds a nice chew.

This stew has such a bright fresh flavor that’s melded together perfectly after it’s simmered for 30 minutes.

I also love that it’s a healthy soup even my husband and kids enjoy. My 5 year old even said it was one of her favorite soups and asked for more. All around win!

Mediterranean Kale, Cannellini and Farro Stew | Cooking Classy

What is Farro Anyway?

  • Farro is a healthy, ancient whole grain and part of the wheat family (similar to barely and whole wheat).
  • It’s packed with fiber (5 grams per 1/4 cup serving) protein (6 grams per serving) , vitamins (b3), minerals (magnesium, zinc, iron) and antioxidants.
  • It has a delicious nutty flavor and unique, chewy texture. To me the texture is similar to a short grain brown rice.

Mediterranean Kale, Cannellini and Farro Stew | Cooking Classy

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Mediterranean Kale, Cannellini and Farro Stew

4.82 from 22 votes

This farro filled stew is such a hearty, healthy recipe! 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.

Servings: 6
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour

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

  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.

Recipe Notes

Recipe source: adapted from BHG

Nutrition Facts
Mediterranean Kale, Cannellini and Farro Stew
Amount Per Serving
Calories 329 Calories 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%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Soup
Cuisine: Mediterranean
Keyword: Farro Recipe
Author: Jaclyn