Healthy Meal Prep
Rustic Italian Soup with Farro Recipe

Rustic Italian Soup with Farro


Beans and farro add high protein to this hearty Italian soup. Make it vegetarian by replacing chicken broth with vegetable stock; if you skip the cheese, it can be vegan as well.


  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 2 tablespoons minced garlic
  • 4 cups chicken stock
  • 1 (14.5 ounce) can fire-roasted diced tomatoes with juice
  • ½ cup water
  • 1 teaspoon dried basil
  • 1 teaspoon oregano
  • 1 teaspoon ground black pepper
  • 1 teaspoon red pepper flakes
  • ½ cup farro
  • 2 ½ cups baby kale
  • ½ (14.5 ounce) can great Northern beans, drained
  • ¼ cup grated Parmesan cheese, or to taste


  1. Heat a large pot over medium heat. Add oil, onion, and garlic and cook until softened, 3 to 5 minutes. Add chicken stock, tomatoes, water, basil, oregano, black pepper, and red pepper flakes. Bring to a boil and add farro. Cook over medium-high heat until farro is softened, 20 to 25 minutes. Reduce heat to medium-low; add beans and kale. Cook 5 minutes more and serve with Parmesan cheese.

Add comment

Nutritional Information

Rustic Italian Soup with Farro

Servings Per Recipe: 4
Calories: 271.1
% Daily Value *
protein: 25 %
carbohydrates: 14 %
exchange other carbs:
dietary fiber: 21 %
fat: 10 %
saturated fat: 7 %
cholesterol: 4 %
vitamin a iu: 137 %
niacin equivalents: 18 %
vitamin b6: 17 %
vitamin c: 91 %
folate: 15 %
calcium: 17 %
iron: 18 %
magnesium: 29 %
potassium: 16 %
sodium: 62 %
thiamin: 14 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*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.

Powered by the ESHA Research Database © 2018,
ESHA Research, Inc. All Rights Reserved