Kale, White Bean, and Farro Stew

Name: Kale, White Bean, and Farro Stew
Prep time: 20 min
Cook time: 90 min
Total time: 110 min
Ingredients: 1 (15 ounce) can cannellini beans; 3 tablespoons extra-virgin olive oil; 3 stalks celery, thinly sliced; 3 carrots, chopped; 1 Spanish onion, chopped; 1 leek (white and light green part only), thinly sliced; 2 cloves garlic, minced; 1 cup farro; 2 cups water, or more if needed; 1 (15 ounce) can cannellini beans, drained and rinsed; 1 (15 ounce) can diced tomatoes; 1.5 cups low-sodium vegetable broth; 1 zucchini, diced; 1 tablespoon tomato paste; 1 tablespoon dried thyme; 0.25 teaspoon red pepper flakes; 1 bunch kale, leaves stripped from stems and coarsely chopped; 1 tablespoon salt; 1 tablespoon freshly ground black pepper

4.5

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This recipe is a spin on a classic Italian farro and bean soup, but heartier and with more vegetables! You can use chicken stock if you prefer. Garnish with Parmesan cheese.

Recipe by Nichole Spell

Published on February 21, 2020

11

Prep Time:

20 mins

Cook Time:

1 hr 30 mins

Total Time:

1 hr 50 mins

Servings:

6

Yield:

6 servings

Jump to Nutrition Facts

Ingredients

1 (15 ounce) can cannellini beans
3 tablespoons extra-virgin olive oil
3 stalks celery, thinly sliced
3 carrots, chopped
1 Spanish onion, chopped
1 leek (white and light green part only), thinly sliced
2 cloves garlic, minced
1 cup farro
2 cups water, or more if needed
1 (15 ounce) can cannellini beans, drained and rinsed
1 (15 ounce) can diced tomatoes
1 ½ cups low-sodium vegetable broth
1 zucchini, diced (Optional)
1 tablespoon tomato paste
1 tablespoon dried thyme
¼ teaspoon red pepper flakes
1 bunch kale, leaves stripped from stems and coarsely chopped
1 tablespoon salt
1 tablespoon freshly ground black pepper

Directions

Blend contents of 1 can cannellini beans with its liquid in a blender until pureed.
Heat olive oil in a large pot over medium heat. Cook and stir celery, carrots, Spanish onion, and leek in hot oil until the onion is translucent, about 5 minutes; add garlic and continue cooking until fragrant, 1 to 2 minutes more.
Stir farro into the vegetable mixture; add water, pureed cannellini beans, the drained cannellini beans, diced tomatoes, vegetable broth, zucchini, tomato paste, thyme, and red pepper flakes. Stir the mixture well and bring to a boil; reduce heat to medium-low, place a cover on the pot, and simmer until the farro is tender, 45 minutes to 1 hour.
Stir kale, salt, and pepper into the stew. Add more water to the stew if needed to keep everything covered in liquid and continue cooking until the kale is bright green and fully tender, about 30 minutes more.

Nutrition Facts (per serving)

379	Calories
9g	Fat
65g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 379
% Daily Value *
Total Fat 9g	12%
Saturated Fat 1g	6%
Sodium 1720mg	75%
Total Carbohydrate 65g	24%
Dietary Fiber 11g	38%
Total Sugars 7g
Protein 14g
Vitamin C 107mg	536%
Calcium 239mg	18%
Iron 8mg	44%
Potassium 917mg	20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.