Mediterranean Kale, Cannellini and Farro Stew

Published November 15, 2014. Updated October 29, 2018

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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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4.83 from 47 votes

Mediterranean Kale, Cannellini and Farro Stew

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
Prep15 minutes
Cook45 minutes
Ready in: 1 hour

Ingredients

Instructions

  • 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. 
  • Add parsley in a mound to soup and bring soup to a boil. Reduce heat just below medium.
  • Cover and simmer 20 minutes. Then remove parsley, stir in kale and cook 10 - 15 minutes longer until both farro and kale are tender.
  • Adding in cannellini beans and heat through, about 1 minute. 
  • 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.

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.
Nutrition values are estimates only. See full disclaimer here.

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126 Comments

  • Autumn

    My family (kids included!) loved this stew. I added lean, ground grass-fed beef as well. It was delicious. Is this recipe gluten-free? I would like to make it for a family with gluten restrictions. Thank you!

    • Jaclyn

      Jaclyn Bell

      Farro is a type of wheat so unfortunately it is not gluten free. But with some tweaking i.e. replacing farro with quinoa or brown rice it could be. As always check labels on packages (beans, feta etc) to ensure they’re gluten free.

  • Susie

    Wonderful flavor. I used chicken broth instead of vegetable broth and seasoned 3 chicken thighs, baked then cut to bite size and added with the beans…so good. This recipe is a definite keeper. Thank you for this delicious stew recipe.

  • Mary

    This on my stove cooking now. I added browned chicken Italian sausage. Added barley as didn’t have farro on hand. Didn’t
    Have cantellini beans so used canned black beans. We will see about the verdict at dinner.

  • Cathy Woodmansee

    Made this Deliciousness yesterday…!
    We love a one pot meal… So I sautéed Chicken Italian Sausage, 2 hot & 1 sweet..plus added all the onion to the pan as the sausage finished up…! Cannot imagine the stew without some meat.
    The change I will make next time is substituting Spinach for the Kale… adding it right at the very end.

  • Rose

    This was excellent. My family really loved it. Definitely saving this recipe.

  • 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!

  • 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!