Healthy Hearty Tuscan Vegetable Farro Soup
A healthy hearty Tuscan vegetable farro soup that’s nutritious and supports your well-being.
Farro is an ancient grain around for thousands of years. It contains fiber,
Post Date: November 17, 2023
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
protein, vitamins, minerals, and antioxidants. It’s a great addition to your diet.
This Tuscan soup is hearty and comes together quickly then you can let it simmer until dinner time. It is a filling soup but not heavy. The combination of vegetables and whole grains makes this soup a wholesome and satisfying choice to support your well-being. Similar to Pasta e Fagioli Soup but with faro and a vegetable broth instead of pasta and tomato-based broth.
Grocery List
Produce
spaghetti squash
mushrooms
onion
garlic
parsley
Pantry
dried Italian herbs
dried mushrooms
red wine
fire-roasted diced tomatoes
Misc
Trader Joe’s Umami seasoning
pepper
salt
Add-Ins and Substitutions
You can use a variety of vegetables. I like a combination of at least five across root, podded, and stem vegetables. I typically pick up what is available and priced right for the amounts I need. The most common ones I tend to use are onions, celery, carrots, zucchini, and tomatoes. Honestly, I never make it the same each time.
Storing
Store in an airtight container in the refrigerator for up to 5 days.
Nutrition 411
“Eating the rainbow” is a phrase often used to encourage a diverse and colorful intake of fruits and vegetables, as different colors often indicate different nutrients and health benefits. By including a variety of colorful vegetables in your diet, you ensure that you’re obtaining a diverse array of nutrients that contribute to overall health. A well-balanced and colorful diet can support immune function, reduce inflammation, promote heart health, and provide essential vitamins and minerals necessary for various bodily functions. Aim to “eat the rainbow” to maximize the nutritional benefits of your meals.
Farro is a very nutritious grain loaded with fiber, protein, and some essential minerals and vitamins. One cup of whole grain emmer farro can provide 20% of the daily recommended fiber intake. This is similar to quinoa, but higher than a lot of other popular grains, such as brown rice and couscous. A high-fiber diet offers numerous health benefits and is key to maintaining overall well-being. It is associated with improving and supporting: digestive health, weight management, blood sugar control, heart health, colon health, weight loss and maintenance, gut microbiota, reducing the risk of Type 2 Diabetes, and lowering the risk of stroke. (Trusted Source). Fiber has also been shown to help prevent spikes in blood sugar levels and can even help lower total and LDL cholesterol.
Healthy Hearty Tuscan Vegetable Farro Soup
Equipment
- Stock Pot
- Cutting Board and chef's knife
Ingredients
- 1 medium white or yellow onion diced
- 3 celery stalks diced
- 3 medium carrots diced
- 1 medium zucchini diced
- 3 garlic cloves minced
- 2 tsp dried Italian herbs
- 1 15-oz. can white beans drained (Navy or Great Northern)
- 2 bay leaves
- 1 15 oz. can fire roasted diced tomatoes
- 5 –7 cups vegetable broth
- ¾ cup uncooked farro rinsed
- ⅓ cup fresh parsley finely chopped
- 1 teaspoon red wine vinegar
- Vegan Parmesan cheese for garnish as desired
Instructions
- Heat a large pot over medium heat. Add the onion, celery, carrots and cook for 10 minutes, until soft. A little pinch of salt here to help soften the onion.
- Add the garlic and Italian seasoning and cook another 1 minute or so then add the white beans, bay leaves, diced tomatoes, zucchini, and vegetable broth.
- Add in the rinsed uncooked farro and reduce heat to low. Cover slightly and cook until the farro is cooked through about 30-45 minutes.
- If the broth is too thin add a slurry made of 1 tsp cornstarch mixed with 1 tbsp of water then add and bring to a boil. The broth will thicken once the soup comes to a full boil.
- If the broth is too thick, add 1/2 cup water at a time to desired consistency and adjust seasonings.
- Stir in the fresh parsley along with the red wine vinegar.
- Season to taste, adding in salt/pepper as needed. Divide among bowls and garnish with vegan parmesan cheese, if using, along with more fresh parsley and fresh cracked pepper.
Notes
AFFILIATE DISCLOSURE
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