It’s always a good idea to have a go-to soup recipe in your back pocket to make for an easy dinner with lots of leftovers. This One-Pot Tuscan Farro Soup is the perfect combination of savory protein, hearty whole grains, and healthy vegetables. It’s freezer friendly and has vegan options.
What do you need to make tuscan soup?
You’ll need a few simple ingredients for this recipe:
- Bacon 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.
Is this recipe vegan friendly?
If you are vegetarian or vegan, simply omit the bacon and parmesan cheese. Substitute the parmesan cheese for nutritional yeast at the end to still bring that cheesy flavor.
What is farro? Is farro healthy?
Farro has been my new favorite 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–throw it over salads, in meal prep bowls, or as your base for healthy shrimp jambalaya. This healthy ancient grain is filled with substantial fiber and protein, keeping you fuller longer.
What leafy greens should I use?
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 has gotten a bad rap lately as it landed on the Dirty Dozen list, meaning it is one of the crops containing most pesticides. Even though it’s on the list, but 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 long does it take to make tuscan farro soup?
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.
How long does this soup last?
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 fridge for up to 4 days or freeze for 4-6 months.
- 2 tablespoons oil of your choice (olive oil, canola oil, avocado oil, etc)
- 3 slices bacon, chopped into small pieces (omit if vegan)
- 1 cup farro, uncooked
- 1 large white onion, chopped
- 1 cup carrots, finely chopped
- 3 celery stalks, chopped
- 2 cloves garlic, minced
- 1 tablespoon Italian seasoning
- Salt and pepper, to taste
- 2 tablespoons tomato paste
- 1/2 teaspoon red pepper flakes
- 12 cups (96 ounces) low-sodium vegetable broth
- 6 packed cups dark leafy greens of your choice, roughly chopped (Kale is my favorite to use. You can also use escarole, chard, or spinach)
- 1 15- ounce can cannellini beans, rinsed
- Parmesan cheese, optional (omit if vegan)
- Heat oil in a large pot over medium heat. Add bacon and cook, stirring often, until golden brown, about 3 minutes. Add farro into pot and cook, stirring often, until grains are slightly darker, about 2 minutes.
- Add onion, carrots, celery, garlic, and Italian seasoning to pot. Season with salt and pepper, to taste. Cook and stir occasionally until everything is coated, about 2 minutes.
- Add tomato paste and red pepper flakes, and cook until paste is slightly darkened, about 1 minute.
- Add broth to pot and bring to a boil. Then, reduce the heat and let simmer until farro is tender, about 30 minutes.
- Finally, stir kale and cannellini beans into soup and cook until kale is wilted, about 2 minutes.
- Ladle hot soup into bowls and sprinkle with parmesan cheese, if desired. Store leftovers in fridge for up to 4 days or freeze for 4-6 months.
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Nutrition Information:Yield: 10
Amount Per Serving: Calories: 215Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 6mgSodium: 884mgCarbohydrates: 27gFiber: 6gSugar: 3gProtein: 9g
The information shown is an estimate provided by an online nutrition calculator. Nutrition vary depending on ingredients used. It should not be considered a substitute for a professional registered dietitian nutritionist’s advice.