This delicious and hearty vegan soup is packed with wholesome ingredients that are full of protein and umami flavor, making this soup the ultimate comfort food! Plus, this vegan soup is fantastic to meal-prep on the weekend to enjoy for some convenient lunches and dinner throughout the week. And for those of you trying to incorporate more veggies into your diet, this is a fantastic and delicious way to sneak them in there without sacrificing any flavor.
Ingredients
The main ingredients in this Chickpea, Sweet Potato, and Farro soup are, as the same suggests, chickpeas, sweet potatoes, and farro. Chickpeas are an excellent source of plant-based protein and contain tons of folate and manganese, essential nutrients that are important to keeping you feeling your best.
And, sweet potatoes pack in a nice amount of protein and umami flavor and are packed with vitamins and minerals such as Vitamin A, Vitamin C, Manganese, Vitamin B6, and Potassium. Plus, sweet potatoes are full of fiber and antioxidants! And, for those of you who do not know, the sweet potato skin is the most nutritious part of the entire sweet potato and can and should be eaten! So, instead of peeling the sweet potatoes and generating unnecessary food waste, just leave it on so that you can get the maximum health benefits of this super food.
But first, what actually is Farro? I actually did not even know this grain existed until I started transitioning into a plant-based diet and suddenly discovered a whole new world of nutritious grains, legumes, and veggies! Farro is a grain like rice, and quinoa, but it more similar to barley than any of the other grains. Farro is a high-protein, and high-fiber ingredient, making it perfect for a whole-foods plant-based diet or for those of you who are trying to eat a tad bit healthier.
But do not fret because even though Farro is a healthier alternative to white rice, it still tastes delicious and actually packs in a lot of umami, nutty flavor. The texture is softer than rice and not to mention, Farro is loaded up with healthy vitamins, minerals, and antioxidants, so if you don’t have this in your pantry already, I highly suggest you stock up on some! This ancient grain should be a staple in anybody’s diet, especially for those of us who are plant-based and/or vegan. So, to give you some inspiration for how to use farro, why not start with this hearty vegan stew recipe!
Chickpea, Sweet Potato, and Farro Vegan Soup Recipe!
Chickpea, Farro, and Sweet Potato Soup
Equipment
- Large saucepan
Ingredients
- 1 tbsp olive oil
- 1 large sweet potato (or 2 medium/small)
- 1 large bunch kale
- ½ white onion, diced
- 1 stalk celery
- 2 carrots diced (or a handful of baby carrots)
- 2 tbsp tomato paste
- 3 cups vegetable broth
- 3 cups water
- 2 tsp cumin
- ½ tsp coriander
- ½ tsp dried oregano
- 1 tsp cayenne pepper
- ½ tsp garlic powder
- ½ tsp salt
- 1 cup uncooked farro
- 1 can (15 oz) chickpeas
Instructions
- Begin by cubing the sweet potato into ½ inch pieces and removing the stems from the bunch of kale. Once the kale leaves have been removed from the stems, cut off the bottom of the stems to compost, and dice the rest of the stems to use later . Set aside the leaves of the kale in another bowl and use your hands to tear apart the leaves into smaller pieces. Also, dice the carrots and celery, and if the celery eaves are clean, mince these and add these into the bowl with the kale leaves.
- In a large saucepan over medium-high heat, sauté the sweet potato, kale stems, onion, celery, carrots, and garlic in the oil. Continue cooking everything for about 5 minutes, stirring every half minutes, to allow the veggies to soften.
- Next, add in the tomato paste, and cook this with the vegetables for 1 minute or until it starts to become fragrant. Then, add in the water and vegetable broth, stirring everything to combine. Add in the cumin, coriander, oregano, cayenne, garlic powder, salt, and farro, and bring the mixture up to a boil. Once it has reached a rolling boil, turn down the heat to low and simmer the soup with the lid half on for 30 minutes, stirring at least once through the cooking time.
- After the 30 minutes of simmering, add in the kale leaves, and the drained and rinsed chickpeas. Bring the soup to a boil again and then turn down the heat to simmer it with the lid half on for another 15 minutes. You can check to see if the soup is done by tasting the farro and seeing if it is soft and fully cooked. Then, serve the soup and enjoy! I like to garnish my soup with diced jalapeños, avocado, and maybe a dash of hot sauce, but this soup tastes incredible just on its own!
Curious for more?
Check out some of my other recipes including 5 vegan snack ideas, oat and banana pancakes, vegan gumbo, stuffed butternut squash, and vegan moussaka Or, if you’re looking for some more southern inspired plant-based recipes check out my previous post on how to make Hoppin’ John, a spicy rice and bean dish. Plus, remember to subscribe down below to get updates when new recipes are posted, and check out my new youtube channel, ecofoodstuff! I’ve finished a video for this recipe, and a video for my chili and pancake recipes as well!
1 thought on “Chickpea, Sweet Potato, and Farro Vegan Soup |Perfect for Colder Days!”