FARRO AND KALE SOUP
Farro is an ancient grain that’s part of the wheat family. It’s full of fibre and protein and has a nice nutty taste and a chewy texture. Grains of farro, kidney beans and potatoes help make this tasty kale soup a satisfying winter meal.
Yield: Serves 6.
July 02, 2019
- 3/4 cup farro
- 2 cups water
- 4 cups cubed peeled potatoes (1/2 inch)
- 2 tbsp canola oil
- 1/2 tsp salt
- 1/4 tsp freshly ground pepper
- 1 tbsp canola oil
- 1/2 cup chopped onion
- 1/2 cup chopped carrot
- 1/2 cup chopped celery
- 3 cloves garlic, finely chopped
- 1/4 tsp finely chopped Thai red chile pepper or 1/8 tsp red pepper flakes
- 2 sprigs fresh thyme
- 1 sprig fresh oregano
- 1 bay leaf
- 8 cups chicken or vegetable broth
- 6 cups coarsely chopped kale
- 1 can (19 oz/540 mL) white kidney beans, rinsed and drained
- Salt and freshly ground pepper*
- Freshly grated Parmesan cheese*
- Place farro in a medium frypan. Cook over medium heat, stirring frequently, until farro is lightly toasted and fragrant, about 5 minutes. Spread farro on a plate; cool.
- Bring water to a boil in a medium saucepan. Add farro and return to a boil. Reduce heat and simmer, covered, for 20 – 25 minutes or until farro is tender. Drain and cool.
- Preheat oven to 375°F. Line a rimmed baking sheet with parchment paper or nonstick foil. Combine potatoes, 2 tbsp oil, 1/2 tsp salt and 1/4 tsp pepper in a bowl; toss until potatoes are coated. Place potatoes in a single layer on prepared pan.
- Bake, uncovered, stirring occasionally, for 30 minutes or until potatoes are tender and light golden.
- Meanwhile, heat 1 tbsp oil in a Dutch oven over medium heat. Add onion, carrot, celery, garlic, chile pepper, thyme, oregano and bay leaf and sauté for 10 minutes. Add broth and bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes. Add farro, kale and beans; cook, stirring, for 5 minutes. Remove and discard thyme, oregano and bay leaf. Add potatoes and cook, stirring, for 1 – 2 minutes. Season to taste with additional salt and pepper. Ladle into bowls. Top with Parmesan cheese.
342 calories, 8.4 g fat, 14.2 g protein, 52.6 g carbohydrate, 10 g fibre, 968 mg sodium
*Ingredient not included in nutritional analysis.
Look for farro in natural food stores or specialty food stores. If farro is unavailable, 3/4 cup wheat berries may be used as a substitute. Wheat berries are whole unprocessed kernels of wheat; they can be found in natural food stores. If using wheat berries, follow recipe directions above, but increase water to 3 cups and simmer, covered, for 40 minutes or until wheat berries are tender.
Hot peppers cause severe skin and eye irritation. Wear disposable gloves when handling hot peppers and avoid touching any exposed skin.
If desired, a bouquet garni may be made with the thyme, oregano and bay leaf. A bouquet garni is a bunch of herbs that have been tied together with butcher’s twine or wrapped in cheesecloth or a leek leaf. This allows the herbs to be easily removed from the dish before serving.