Mediterranean Kale, Cannellini and Farro Stew

11.15.2014

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.

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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

4.7 from 13 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.

Course: Soup
Cuisine: Mediterranean
Keyword: Farro Recipe
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 6
Calories: 329 kcal
Author: Jaclyn

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*
Total Fat 8g 12%
Saturated Fat 2g 10%
Cholesterol 11mg 4%
Sodium 540mg 23%
Potassium 635mg 18%
Total Carbohydrates 52g 17%
Dietary Fiber 10g 40%
Sugars 6g
Protein 12g 24%
Vitamin A 181.5%
Vitamin C 87.2%
Calcium 23.5%
Iron 24%
* Percent Daily Values are based on a 2000 calorie diet.

77 comments

  • Melpo: This is one of the most delicious soups I have ever made. I added ground pork and used Italian seasoning instead of the oregano. Also used baby spinach instead of kale since I had it on hand. The addition of the feta at the end just gives it that extra “umph.” Thank you for such a great recipe! December 11, 2018 at 8:38am Reply

  • Alyssa: DELICIOUS!!! My husband and I loved everything about this stew. I added one extra garlic clove and used chicken broth. The lemon brightened the flavors and the feta added the right amount of salty bite. It was the perfect dinner on a chilly night. This is receipe is a keeper! December 4, 2018 at 9:52am Reply

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