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White Bean Vegetable Faro Soup with Herby Charmoula

White Bean Vegetable Faro Soup with Herby Charmoula

White Bean Vegetable Faro Soup with Herby Charmoula

I love to make soup, especially during a juice cleanse because it’s a comforting meal. I put charmoula* on everything. This recipe was taken from my cookbook, Picture Perfect Parties. I love entertaining with really good food and leaving my guests feeling nourished. You may have also seen this recipe featured in Better Homes and Gardens Sept 2013 issue! This is easy to make, delicious, and will satisfy your appetite while maintaining a clean diet while your juicing. It’s the perfect tummy warmer.

Notes

*Charmoula is a great herby, spicy sauce that I use with meat and fish. This is one of my go to recipes.
**Best made a day ahead, along with the Charmoula, and stored covered in the refrigerator over night.

Ingredients

For the Soup

  • 2 garlic cloves minced
  • 1/2 medium onion
  • 1 Cup diced carrot
  • 1/2 Cup diced celery
  • 1/4 Cup olive oil
  • 1 Cup diced zucchini
  • 1 Cup diced sweet potato
  • 1/2 Cup red peppers *optional
  • 2 Cups chopped kale
  • 8 Cups vegetable stock + water as needed
  • 1 can white beans or 1 cup soaked overnight, then rinsed
  • 1 Cup farro
  • 2 tablespoons chopped rosemary
  • 2 Tablespoons chopped parsley
  • salt and pepper

For the Charmoula

  • 1 Cup fresh Italian parsley
  • 1 Cup fresh cilantro
  • 2 inch piece of ginger
  • 3 cloves of garlic
  • juice of 1 lemon
  • 1 Cup of oil
  • salt and pepper
  • 2 Teaspoons coriander seeds

Servings8

Calories Per Serving501

Folate equivalent (total)103µg26%


Recipe Summary

  • 1/4 cup extra-virgin olive oil, plus more for drizzling
  • 1 large onion, finely diced
  • 1 large carrot, peeled and finely diced
  • 1 large celery stalk, finely diced
  • 2 tablespoons chopped fresh sage leaves
  • 1 can (14 ounces) diced tomatoes
  • 1/2 bunch (7 ounces) curly kale, stems removed, leaves cut into 2-inch pieces (6 packed cups)
  • 1 can (15 ounces) white beans, such as cannellini, drained and rinsed
  • Kosher salt and freshly ground pepper
  • 2 cups cooked farro

Heat oil in a medium pot over medium. Add onion, carrot, and celery and cook, stirring, until vegetables are tender, 6 to 8 minutes. Add sage and tomatoes cook, stirring, 2 minutes. Add 6 cups water, kale, and beans season with salt and pepper. Bring to a boil, then reduce to a simmer and cook, partially covered, stirring occasionally, until greens are tender, 30 minutes. Let cool slightly.

Transfer 2 cups of soup to a blender puree. Return to pot stir in farro and season with salt and pepper. Serve with a drizzle of oil.


How to Cook Farro

I’ve been looking for an easy, healthy grain to add to my dishes and pearled farro was my answer!

    is an Italian emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. It is high in fiber and a good source of iron and protein, cha-ching! It’s also very easy to digest, so your body can absorb all of those great nutrients.
  • It is cooked directly in the simmering soup liquid until tender. If you are making it for a different dish, you can simmer it in a large pot of water for about 25 minutes, until the grains are tender but slightly chewy. You just drain and add it to your dish. It helps make this soup more filling, and it’s similar to rice with a little bit more of a chewy texture.

This soup is like your garden just jumped into the bowl, ha! Carrots, peas, ripe grape tomatoes, onions, fennel, celery and fresh basil, all are ready to party.

Since Farro is an ancient grain, I thought it was only right to add a little bit of grated Parmesan cheese on top. It adds a salty and savory flavor, marrying all those tender ingredients together.

Do you love crusty bread as much as our family does? If I can find a whole wheat artisan loaf at the market, I snatch it up and warm it under the broiler for a few minutes to crisp the outside right before I serve this soup.

A few dunks of bread to soak up all of the savory flavors is wonderful. Our spunky toddler James enjoyed the soft vegetables in the soup. It’s nice being able to share our meals with him now. Enjoy friends!


Meal Prep Note:

This gets a little thicker as it sits from the starch in the farro, so if you'd like to keep this for leftovers or make it in advance I'd suggest making the farro separately and stirring it into the soup right before serving. That would be a great meal prep idea making the soup and farro on Sunday and having this all week for lunches. With bread for dunking, obviously.

Enjoy this! It's a perfect way to throw some green stuff into your diet and celebrate the fresh herbs we are finally so lucky to have.

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    • 1 cup farro, picked over and rinsed
    • 2 tablespoons olive oil
    • 1 large onion, diced
    • 1 medium carrot, diced
    • 2 stalks celery, diced
    • 3 cloves garlic, minced
    • 1 cup dried cannellini beans, soaked overnight in ample water to cover
    • 1 can (15 ounces) diced tomatoes, with liquid
    • 1 teaspoon salt, plus more to taste
    • 1 bunch kale (about 14 ounces)
    • 1/2 cup chopped fresh basil or parsley
    • 1/4 cup Parmesan cheese
    • Freshly ground pepper to taste
    1. Set the farro in a large bowl or spouted glass measuring cup and add ample cold water to cover. Set aside while you cook the beans.
    2. Heat 1 tablespoon of the oil in a large, heavy pot over medium­high heat. Stir in the onion, carrot, and celery. Cook until the onion softens, about 3 minutes. Add the garlic and continue to cook until the onion is lightly browned, a few minutes more.
    3. Drain the cannellini beans and add them to the pot. Add 8 cups of water. Bring the liquid to a boil, then cover the pot and simmer until the beans are almost tender, 40 to 60 minutes (depending on age and storage conditions).
    4. Drain the farro. Add the farro, tomatoes, and salt. Return to a boil, then cover and simmer for 10 minutes.
    5. Meanwhile, prepare the kale: Discard a few inches of the tough root ends. Thinly slice the stems and coarsely chop the leaves. Rinse well by dunking it in a large bowl or sink full of water. Drain well.
    6. When the farro has simmered for 10 minutes, stir in the kale gradually, adding more as each batch wilts. Cover and continue cooking until the beans, farro, and kale are tender, usually 10 to 20 minutes more. Add the remaining tablespoon of oil, the basil, cheese, and salt and pepper to taste.
    1. Soak the farro for 10 to 15 minutes. Instead of dried cannellini beans, substitute 1 can (16 or 19 ounces) chickpeas, drained and rinsed. Add them when you add the drained farro.

    Reprinted with permission from Whole Grains Every Day Every Way by Lorna Sass. Copyright © 2006 by Lorna Sass. Published by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc.


    Gallery

    • 3 tablespoons extra-virgin olive oil
    • 2 celery ribs, thinly sliced
    • 1 medium onion, thinly sliced
    • 1 medium leek, white and pale green parts only, thinly sliced
    • 1 cup farro or wheat berries
    • 1 tablespoon tomato paste
    • 2 quarts water
    • One 15-ounce can borlotti or pinto beans, drained and rinsed
    • 2 large carrots, halved lengthwise and sliced crosswise 1/4 inch thick
    • 1 1/2 cups frozen peas
    • Salt and freshly ground black pepper
    • 2 tablespoons thinly sliced basil
    • Juniper Grissini

    In an enameled cast-iron casserole, heat the oil. Add the celery, onion and leek and cook over moderately high heat, stirring a few times, until softened, 5 minutes. Add the farro and tomato paste and cook, stirring, until the grains are coated and shiny, 30 seconds. Add 1 quart of the water and the beans and bring to a boil. Simmer over low heat for 30 minutes. Add the carrots and the remaining 1 quart of water. Cover and cook over low heat until the carrots are tender, 30 minutes. Add the peas, cover and cook until tender, 5 minutes. Season with salt and pepper, top with the basil and serve with Juniper Grissini.


    Butternut Squash, Kale, and Farro Soup

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    Sweet, tender cubes of butternut squash mingle with kale and nutty-tasting farro in this healthy and nurturing cold-weather soup from the Kalyn’s Kitchen blog. All you need is some prep time and a bit of patience.

    What to buy: Farro is a whole-grain relative of wheat and spelt with a flavor reminiscent of hazelnuts and barley. Each grain stays firm and chewy—it’s hard to overcook, so there’s one less thing to worry about. You can find farro in most Italian groceries and well-stocked markets.

    Instructions

    1. 1 Heat the oil in a large soup pot over medium heat until shimmering, about 2 minutes. Add the onion and measured salt and cook, stirring occasionally, until the onion has softened, about 8 minutes. Add the herbs and cook until fragrant, about 2 minutes.
    2. 2 Add the broth and bring to a simmer, about 15 minutes. Once simmering, reduce the heat to low and continue simmering, covered, until the onion is soft, about 15 minutes more. Add the soaked farro and simmer, covered, for 10 minutes. Add the butternut squash and simmer, covered, until the squash is quite soft, about 30 minutes. Use a potato masher to mash some of the squash so it dissolves into the soup. Other pieces should remain whole.
    3. 3 Add the kale to the soup and simmer, covered, about 20 minutes more. Taste and season with more salt as needed and pepper. Serve hot, in warm bowls.

    Recipe Summary

    • 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

    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.


    Consider this farro recipe a template—feel free to use whatever seasonal vegetables you have on hand.

    These bibimbap-inspired grain bowls are brimming with bright vegetables and spicy marinated steak.

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    Preparation

    Heat a large heavy skillet over medium heat. Add bacon and cook, stirring occasionally, for 8 minutes, or until crisp. Add onions and cook, stirring occasionally, for 5 minutes, or until tender.

    Add fennel and cook, stirring occasionally, for 5 minutes, or until tender. Stir in thyme, rosemary, garlic and ground fennel seeds and cook for 2 minutes, or until fragrant. Stir in broth, beans and roasted vegetables.

    Transfer bean mixture to a 9- by 9-inch baking dish. Nestle chicken legs in beans.

    , In a small bowl, mix panko and Parmesan cheese to blend. Sprinkle most of panko mixture over beans (don't worry if the juices are soaked up by some of the crumbs) and the remainder over the chicken.

    Bake for about 30 minutes, or until bean mixture is bubbling all over and panko topping is crisp and golden brown. Let stand for 10 minutes before serving.