Mediterranean Kale, Cannellini and Farro Stew


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

4.77 from 17 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


  • 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


  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.
Course: Soup
Cuisine: Mediterranean
Keyword: Farro Recipe
Calories: 329 kcal
Author: Jaclyn


  • 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! March 26, 2019 at 10:36am Reply

    • Jaclyn: 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. March 26, 2019 at 10:40am Reply

  • 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. March 14, 2019 at 5:20pm Reply

  • 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. February 10, 2019 at 3:19pm Reply

  • Cathy Woodmansee: Made this Deliciousness yesterday…!
    We love a one pot meal… So I sautéed Chicken Italian Sausage, 2 hot & 1 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. January 14, 2019 at 12:33pm Reply

  • Kelly: Absolutely fabulously filling, warm comfort soup. So healthy! January 12, 2019 at 7:32pm Reply

  • Rose: This was excellent. My family really loved it. Definitely saving this recipe. January 10, 2019 at 4:29pm Reply

  • 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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