Tuscan Farro Soup with White Beans and Kale

This Tuscan Farro Soup with White Beans recipe is perfect for those chilly nights when you crave something warm and comforting. It contains a mix of savory proteins, hearty whole grains, and leafy greens of your choice. It makes lots of leftovers and is freezer friendly. Plus, you can easily make it vegan.

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This post was first published on November 1, 2020. It was updated on January 11, 2024 to include new photos and helpful tips.

Why you'll love it

It's always a good idea to have a soup recipe in your back pocket for those chilly months. This tuscan farro soup is hearty, nutritious, and flavorful. It's also freezer-friendly or can be stored in the fridge for several days, making it perfect for meal prep.

What is farro?

Farro has been such a fun whole grain to incorporate into recipes. It has a chewy texture and nutty flavor, making it perfect to mix up your typical rice routine.

It's super versatile too-throw it over salads, in meal prep bowls, or as your base for healthy shrimp jambalaya.

Farro cooking guide

You may find different kinds of farro in the store. Here's how to adjust the cooking time.

• Pearled Farro: Requires only about 15-20 minutes of boiling. It's processed to remove the bran, which shortens the cooking time.
• Semi-Pearled Farro: Cook for approximately 25-30 minutes. This type has part of the bran removed but retains more nutrients than pearled farro.
• Whole Farro: Needs the longest cooking time, typically around 35-40 minutes, as it retains the entire bran and germ layer.

If your package of farro doesn't say what kind it is, just check on it at the 30 minute mark and cook longer if needed. 

Is farro healthy?

This Tuscan soup has a blend of ingredients that support our health and well-being. Let me break down some of the dietitian-approved benefits:

• Farro: A whole grain that's not only a delicious base for this soup but also a powerhouse of nutrition. While specific health benefits of farro are still being researched, whole grains like farro are known for their high fiber and protein content. Both protein and fiber are crucial for maintaining good digestive health and satiety.
• Cannellini Beans: These beans are a fantastic source of plant-based protein, offering about 7 grams per 100g serving . Research shows beans may help regulate blood sugar levels, contribute to a healthy heart, and may even have cancer-fighting properties due to their high antioxidant content . 
• Vegetables: The carrots, celery, and dark leafy greens in this soup are packed with essential vitamins and minerals. Carrots are a great source of beta-carotene, which is vital for eye health, while celery adds crunch and hydration due to its high water content. Leafy greens like kale are nutrient-dense, offering vitamins A, C, and K, as well as calcium and iron, essential for maintaining healthy bones and blood cells.

What do you need to make tuscan soup?

You'll need a few simple ingredients for this recipe:

• Bacon or sausage is used to provide some savory umami flavors (omit if you are vegetarian or vegan).
• Farro is a chewy grain that gives the soup some bite.
• Carrots, celery, and onion, known as mirepoix, provide color and important nutrients.
• Dark leafy greens of your choice are added at the end.
• Cannellini beans (white beans) are a great source of plant based protein.
• Spices pack in natural flavor and make this soup anything but boring.
• Parmesan cheese adds creamy texture and umami flavor on top.

How long does it take to make?

I love one pot meals because they come together in no time and make for easy clean up. This one pot soup is ready in less than 1 hour. It's one of my favorites to put on the table on a chilly night. I like to serve this soup with crusty, whole grain bread and salad.Try these other one pot meals like bean curry or tomato basil pasta.

How to make this farro soup

This one pot recipe uses minimal dishes and simple ingredients. Here's how to make it in under one hour.

Start with the base

Heat oil in a pot then add the bacon or sausage, and cook for about 3 minutes. It may look like a lot of oil at this point, but this makes a flavorful base to cook the rest of the ingredients in.

Add the farro

Add the farro to the pot and cook, stirring often, until the grains are slightly darker, about 2 minutes. This toasting step enhances the nutty flavor of the farro.

Add the veggies

Mix in onion, carrots, celery, garlic, and seasonings. Cook until everything is coated and the vegetables start to soften a bit.

Add tomato paste and red pepper flakes

Adding the tomato paste allows it to integrate into the flavors before adding the broth. You'll notice the mixture will be a bit darker red after stirring it in.

Add broth

Bring to a boil, then simmer until farro is tender, about 30 minutes. You can check a grain of farro to see if it's tender-just let it cool off before testing because it will be piping HOT.

Finish with greens and beans

Stir in kale and cannellini beans, cooking until the kale is wilted and the beans are heated through, adding a burst of nutrition and color.

Recipe tips and tricks

• Serving Tips: Pair this soup with crusty, whole-grain bread and a side salad for a complete meal.
• Troubleshooting Tips: If the farro is too chewy, simmer for 5 more minutes.
• Scaling Tips: This recipe easily doubles or triples for larger crowds. Just increase the ingredients proportionally.

Is this recipe vegan friendly?

If you are vegetarian or vegan, simply choose a "protein of your choice" that's plant-based such as Beyond sausage. Or you can omit this section entirely. Likewise, you can omit the parmesan cheese or substitute for nutritional yeast to bring that cheesy flavor.

What leafy greens should I use?

Like all of my other recipes, this Tuscan soup is completely customizable. Dark leafy greens are the perfect way to add some extra color into the soup. My favorite green to use in this tuscan farro soup is kale, but you can also use greens like escarole, chard, or spinach!

If you have leftover kale, tear leaves into pieces and microwave into homemade kale chips.

But isn't kale on the dirty dozen list?

Kale sometimes gets bad rap for being on the Dirty Dozen list, meaning it'd one of the crops containing the most pesticides. Even though it's on the list, that doesn't mean you should avoid kale. Kale is a rich source of vitamins, minerals, antioxidants, and gut-boosting fiber. Just be sure to give it a good rinse before adding into recipes.

Is organic better?

If you are worried about pesticides, you can opt for organic produce. However, recent literature shows that there's no significant difference in nutrient content, nutrient absorption or health risk in choosing organic over conventional foods. Ultimately, wash your produce before eating it and focus on getting a variety of colorful fruits and vegetables in your diet.

How do I store leftovers?

Since this recipe makes quite a bit, plan on having leftovers for a few days or freezing it for another quick meal in the future. You can store leftovers in the fridge for up to 4 days or freeze for 4-6 months. Perfect for meal prep!

Enjoy this comforting Tuscan soup on a cold evening or as a wholesome meal any day of the week. It's a delightful way to warm up and nourish yourself!

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

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