Mediterranean Kale, Cannellini and Farro Stew


It’s true, I might be a little crazy about soups lately, and I’m sure I’ll have many more to share the next few months because when it’s 10 degrees outside soup and a hot bath are the only things that will get me through the cold season. Also I might be sneaking around cranking up the heat. My husband and I have this constant battle all year about what temperature we are going to set our thermostat at, he’s got to have a warmer body temperature than me because in the summer he wants it set at 70 when I’d be fine at 76 and in the winter he wants it at 68, or less, and I’m thinking that 76 sounds good again. We always end up compromising in the middle, but is it just me or do men seem to handle the cold better and women handle the heat better? Oh well, at least we can all agree on soups like this.

kale cannillini and farro stew

This soup is definitely one of my new favorites! My mom came and ate with us and she couldn’t get over how delicious it was either. The best part, it’s healthy! Just check out the ingredients list, it’s packed with nutrition (and then feta for good measure of course, right?).

If you haven’t tried farro, I’m thinking it’s most similar to brown rice (which would probably make a great alternative if you are having a hard time finding farro at your local grocery stores). I love the body and slight chew the farro gives to the soup. It also makes it incredibly filling. I’m trying to add more whole grains to my diet other than just the trendy quinoa and this soup will definitely be going in my rotation. 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 Mediterranean Kale, Cannellini and Farro Stew | Cooking Classy


Mediterranean Kale, Cannellini and Farro Stew

4.88 from 8 votes

Yield: 6 servings

Prep Time: 15 minutes
Cook Time: 40 minutes


  • 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
  • Feta cheese , crumbled, for serving


  1. 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. Lay parsley in a mound on top of soup and bring soup to a boil. Reduce heat just below medium. Cover and cook 20 minutes, then remove parsley, stir in kale and cook 10 - 15 minutes longer, adding in cannellini beans during last few minutes of cooking, until both farro and kale are tender.
  2. 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.
  3. Recipe source: adapted from BHG

Mediterranean Kale, Cannellini and Farro Stew | Cooking Classy


  • Averie @ Averie Cooks: I love all your soups but especially this one! All those chunky veggies, the beans, the chewy farro, the kale…nice! And 76F or more, both summer and winter, that’s me :) Actually I like it to be about 80F indoors year-round. LOL November 16, 2014 at 12:28am Reply

    • Jaclyn: We did 80 in Arizona when we lived there and I didn’t mind it so much but my husband hated that. 80 in Cali is probably perfect though. November 16, 2014 at 10:06am Reply

  • Katrina @ Warm Vanilla Sugar: Thank goodness for this recipe and your soup addiction! This looks awesome! November 16, 2014 at 2:43am Reply

  • Kathleen @ Yummy Crumble: This is perfect for winter and I love the colors! You need to come to Orlando. Where I am it’s a chilly 78 degrees! No lie! I kind of crave the lower temperatures because it’s basically summer all year here. But were getting a cold front (high of 63) next week. I’ll be making this soup then! November 16, 2014 at 6:14am Reply

  • Maria: Bought everything to make this soup tomorrow, temps will start in the 20’s here in New England. I would take 70’s or 80’s every day if I had my way! Love soup no matter what the weather. November 17, 2014 at 6:15pm Reply

    • Jaclyn: I hope you love it Maria!! November 17, 2014 at 8:02pm Reply

      • Maria: Thank you. Just starting eating it and had to let you know that it’s delicious, very hearty and comforting. The feta is a great topping. It’s currently 28 degrees here but I’m warm on the inside:-) November 18, 2014 at 4:03pm Reply

        • Jaclyn: I’m so glad you liked it Maria! Thanks for leaving a review! November 18, 2014 at 4:21pm Reply

  • Megan {Country Cleaver}: I’m totally okay with this soup-session you’re on!! It’s chilly, nothing better than soup! November 17, 2014 at 8:39pm Reply

  • Talia: Any recommendations for cooking this in a crockpot? December 24, 2014 at 2:48pm Reply

    • Tom F.: I would like to know as well. Also how could I incorporate some meat in this whether ground turkey or lean ground beef? Thanks. February 22, 2016 at 12:28am Reply

  • Lily: I made this recipe tonight, and absolutely loved it! My house smells amazing and one cup was very filling! Thank you! January 5, 2015 at 7:15pm Reply

  • Shelby Schumacher: I really enjoy cooking from “scratch”. These soup recipe’s and other ones on pinterest a fueling my desire to expand my epicurial horizons. Thank you for opening that door. January 8, 2015 at 10:46am Reply

  • Celeste: LOVED this soup. Added spicy italian sausage to mine to give it a little kick. Just cooked it on the side then threw it in with the kale. February 17, 2015 at 10:41am Reply

    • Jaclyn: Spicy Italian sausage sounds great! So glad you loved it Celeste! February 18, 2015 at 1:44pm Reply

  • Cyndie: What about substituting quinoa for the farro?? I’d be curious as to how it holds up in the crockpot as well. February 24, 2015 at 2:14pm Reply

  • teri: you could even try barley instead of the farro or brow rice. love the idea of adding italian sausage March 30, 2015 at 6:17pm Reply

    • Jaclyn: Yes that should work great too! April 27, 2015 at 10:39pm Reply

      • Jessica: I had never heard of Farro until I ran across this recipe. I was surprised my local grocery store had it. This soup was wonderful and made plenty as well. Thank you for sharing! May 12, 2015 at 10:23pm Reply

        • Jaclyn: I’m so glad you liked it Jessica! Thanks for your feedback! May 12, 2015 at 10:46pm Reply

  • susan: I made this last in my crockpot! Delicious! I will definetly make again! August 15, 2015 at 10:46am Reply

  • Karen: Does anyone know the nutritional information for this soup? Particularly the calories? This is perfect for the veggies I still have left hanging on in my garden. I’m going to make it today and am looking forward to leftovers during the week but I do like to keep track of my calories! October 18, 2015 at 5:40am Reply

  • Lori: Can you tell me how many cups total this soup makes? Or what size pot you used? Thanks! October 26, 2015 at 9:51am Reply

    • Jaclyn: Sorry I don’t know exactly how many cups, but I used a 6 quart pot for this. October 26, 2015 at 8:53pm Reply

  • Rev. Suzanne L. Taylor: This soup is fabulous. I just made a batch for my daughter and I for dinner and can’t believe how tasty it is. I’m a happy soup maker all year around and this will definitely be one of my go-to recipes from now on. Thank you for sharing. November 30, 2015 at 1:23pm Reply

  • AnnaMaria: I added some potatoes and some chuck roast to mine and it was very good. January 25, 2016 at 5:35pm Reply

  • Anthony: This soup is amazing! I made it the first time a little over a week ago. It does not make a lot of soup because its thick but I do like it that way. The farro…is like my favorite thing now. I’ve made the soup about 3 times over the past two weeks. The past two times doubling the recipe. It’s so easy to make and really enjoyable especially since its healthy. Really great find. I would double the recipe for a family of 5. I’ve been eating it every day too. Its so delicious. :) February 5, 2016 at 7:12pm Reply

  • Julie: I just made this soup. I’ve only tasted it so far, I haven’t eaten a whole dish yet. I cooked the farro in a separate pot so my husband, who is not eating grains right now can still eat the soup. I usually always cook my pasta separate so the soup does not get all soaked up by the pasta, as I plan to take this soup for my lunch all week I was afraid I would end up with no soup. The oregano give the soup a very nice flavor. I was hesitant to add the lemon juice at the end, but it seemed to sweeten the soup. If you are wondering, the soup will taste good with or without the lemon juice. I think the lemon juice smoothed out some of the oregano sharpness of flavor but I almost think I prefer that sharp taste. I look forward to having this soup for lunch this week. February 15, 2016 at 1:20pm Reply

  • Carrie Smith: This is absolutely delicious! I had never cooked farro before I found this recipe and now this soup is a staple in our house. Thanks so much for the recipe :) March 23, 2016 at 4:27pm Reply

    • Jaclyn: I’m glad you like it Carrie! Thanks for your comment! March 23, 2016 at 5:14pm Reply

  • Alisha: First off let me say that the soup ended up being delicious in the end! It is a great recipe and I will definitely make again. But I do want to add to the other reviews that the amount of vegetable broth called for in nowhere near enough, and I know you mention to add some more later if need be, but unfortunately while mine was simmering right after I added the kale the bottom portion almost burnt and the kale was not submerged in enough liquid to make soft. I didn’t have any extra veggie broth on hand so I had to add lots of water which made the end result bland until I added a bunch more seasoning. The favors are great but I think almost twice the amount of veggie broth would be helpful. Again, delicious, but I would revise a bit. Thanks! April 14, 2016 at 8:26pm Reply

  • Sonia Taggart Anderson: Hi, I am making this soup today but is it possible to put it in the crockpot instead? Also can I put chicken in it? Thank you for the recipe!!!! 😊🎃 October 27, 2016 at 8:41am Reply

  • Nicole: Looks delicious! Silly question…do I cook the farro first ? or does it cook in the soup . Sorry . New to this. Thanks soo much . October 27, 2016 at 11:17am Reply

  • Mk: I actually made this. Pretty tasty but 1 cup of Farro is WAY too much. It soaked up all of the liquid even after adding more liquids than what the recipe calls for. Not a good keeper since the Farro continues to soak up the liquid. October 28, 2016 at 7:28am Reply

    • Jaclyn: Next time you can try cooking it separate and adding it to individual servings. October 29, 2016 at 12:48am Reply

  • Linda Y.: Made this last night and it will surely be a keeper. It was delicious! I thank you for that. I have cooked with farro quite a bit and know it soaks up like a sponge. So I started out with closer to 6 cups of veg broth. I only had about a cup of chopped kale, so I threw in a couple cups of spinach. Today, we had the rest of the pot for lunch. It was fairly thick, yes, but that just made it more of a stew than a soup. I will definitely be making this again and again this winter! October 31, 2016 at 5:38pm Reply

  • CJ hirtle: Absolutely delicious! Enjoying a cup of it now. From Bridgewater NS today is -18 Celsius !! Yup! With the wind chill factor -28 Celsius that would be -18 Fahrenheit! Thanks for the recipe !! December 16, 2016 at 1:41pm Reply

    • Jaclyn: Yikes! I hope this warms you up! December 20, 2016 at 2:59pm Reply

  • Jamie: This is a FANTASTIC soup! I’ve never cooked with farro so I took the advice of a couple commenters and cooked it in a separate pot first. I added it when I added the kale. I never had to keep adding extra liquid at all. The lemon juice is wonderful in this and the feta really topped it off. This is a keeper! January 5, 2017 at 7:28pm Reply

  • Tati: Amazing! The flavor of this soup is completely different and soulful plus the texture of the farro is fantastic! January 23, 2017 at 12:50pm Reply

  • Jnel: We loved this soup. I took it to a soup night with friends and everyone loved it! I loved how thick it was and so much flavor! The farro was good. My first time having it and a little hard to find but worth the trouble. January 29, 2017 at 6:41pm Reply

    • Jaclyn: I’m so glad everyone loved it Jnel! January 30, 2017 at 2:52pm Reply

  • Renaye Sees: Is there a nutritional content of this soup? I want to try it, but am counting everything and just need that. Thank you March 9, 2017 at 7:37am Reply

    • Amanda: Looking for this too August 8, 2017 at 12:47pm Reply

  • CToth: Absolutely delicious! I subbed in spinach for the kale… yummy. Enjoyed the farro.
    Thank you May 24, 2017 at 4:45pm Reply

    • Jaclyn: I’m so glad you enjoyed it! May 25, 2017 at 11:23am Reply

  • Karen C: This soup/stew is how my daughter got us to start eating plant based. I have to compliment you on such a yummy recipe. It is now after four months of eating this way, my go to meal, hubby and I both like it very much. Sometimes I use spinach instead of kale, both are good. July 15, 2017 at 3:09pm Reply

    • Jaclyn: I’m so glad your family has enjoyed the recipe Karen and that it has inspired healthy eating in your home, that’s great!! July 15, 2017 at 10:38pm Reply

  • Valerie Kaufmann: hi can someone tell me if this soup recipe is diabetic friendly?? Thanks so much in advance :) August 10, 2017 at 10:32pm Reply

  • Joy: Have made this several times….. Really good, easy and can swap any green for the kale. But I’m partial to the white beans so I don’t substitute them.
    Freezes well too.
    Thanks November 6, 2017 at 9:14am Reply

    • Jaclyn: Thanks for the great review Joy! November 6, 2017 at 10:37am Reply

  • Debbie: Loved it! First time cooking Farro and I loved it and so did my family. I changed a few things but not much. I didn’t use celery just double up on carrots instead and I had used chicken broth instead of vegetable broth because I had a lot of chicken broth in the house. I also used red kidney beans instead because that’s all I could find at the time. It’s was so delicious! Can’t wait to make it again. November 11, 2017 at 9:11am Reply

    • Jaclyn: I hope you make it often – glad it was enjoyed Debbie! November 13, 2017 at 2:19pm Reply

  • K Smith: Very hearty and comforting, especially in a house full of sickies! I had to make some substitutions for what I had on hand – brown rice for farro, spinach for kale, dried parsley – but it seems to be a very versatile recipe. (Just cooked soup a little longer before adding spinach and a little less after.) Also added rotisserie chicken with the beans. The feta really adds a nice tanginess and creaminess, don’t skip! A nice change from our regular soups, looking forward to the leftovers! December 6, 2017 at 9:00pm Reply

  • Josée: Would this kind of stew be good after it’s been frozen? January 6, 2018 at 9:30pm Reply

  • Sandy: Absolutely delish ! Used lentils in place of farro. Love this New soup. So healthy too ! January 9, 2018 at 10:36am Reply

    • Jaclyn: I love lentils lately, I’ll have to try it that way too! Glad you enjoyed Sandy! January 9, 2018 at 5:55pm Reply

  • Julie P: This is a delicious and hearty stew! My family loves it and I make it in my insta pot. January 12, 2018 at 9:13am Reply

    • Jaclyn: Yum! I love my instant pot! January 17, 2018 at 12:08pm Reply

    • Nicole F: Julie P- Would you mind sharing instructions for making this amazing stew in an Instant Pot? I just started using mine and absolutely love it! I’ve made this stew several times. It’s a huge hit in our house! Thanks! January 18, 2018 at 9:44pm Reply

  • nancy taylor: I have made this soup several times and it is consistently excellent! Thank you so much for sharing the recipe! January 16, 2018 at 6:43am Reply

    • Jaclyn: Thanks for taking the time to leave a review! January 17, 2018 at 1:07pm Reply

  • Josie: Love this soup make it all the time. Substitute spinach for kale and 8 oz can of tomatoes sauce instead of diced tomatoes. Thanks for the recipe. January 29, 2018 at 9:39pm Reply

    • Jaclyn: You’re welcome! Thanks Josie! January 30, 2018 at 2:13pm Reply

  • Sage Smiley: ALL my kids loved this! and so did the adults but they don’t count ;>) February 4, 2018 at 3:40pm Reply

  • Adrienne: Can someone provide instructions on how to make in an instant pot? I’m good with sautéing the veggies, but how long for the farro to cook? February 17, 2018 at 7:14pm Reply

  • Nicole L: I cannot find farro in my grocery store! I bought barley. Is that ok to use? Should i use less? February 19, 2018 at 4:14pm Reply

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