Kale, White Bean, and Farro Stew


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.

Prep Time:
20 mins
Cook Time:
1 hr 30 mins
Total Time:
1 hr 50 mins
6 servings


  • 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


  1. Blend contents of 1 can cannellini beans with its liquid in a blender until pureed.

  2. 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.

  3. 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.

  4. 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.

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