Farro, Kale & White Bean Stew
This hearty, flavorful, and delicious stew is made of simple, wholesome ingredients that you can feel comfortable putting into your body. This stew is also perfect to batch make over the weekend for meal prepping!
Servings: 6
Calories: 266kcal
Ingredients
- 6 cups low-sodium vegetable broth
- 1 cup farro
- 1 onion diced
- 4 stalks celery diced
- 1 zucchini diced
- 4 garlic cloves crushed or minced
- 1 15 oz can diced tomatoes
- 1 tsp crushed red pepper flakes
- ½ tsp salt
- ½ tsp cumin
- 6 cups kale leaves roughly chopped
- 4 tbsp lemon juice
- 1 15 oz can low sodium white beans drained and rinsed
- 1-2 cups water
Instructions
- Start by prepping the vegetables according to the ingredient list. For the kale, I highly suggest removing the kale leaves from the stem and dicing the stem like you would with the celery. Often times, kale leaves get thrown out but they are perfectly delicious and nutritious! So, I add my kale stems in along with the celery, carrots and other vegetables at the beginning of the cooking time to get nice and tender, but this is up to you.
- In a large saucepan over medium-high heat combine the first 10 ingredients through the cumin (and the kale stems if choosing to use them). Stir everything to combine the spices and to coat the farro and bring the mixture up to a boil. Once the liquid has reached a rolling boil, turn down the heat and simmer it covered for 2 hours, stopping to stir every 30 minutes or so. After the 2 hours, the farro should be soft and tender and the vegetables should soften.
- Next, add in the chopped kale leaves, lemon juice, and white beans. Stir everything to combine and if the vegetables aren't completely covered by liquid, add in another 1 to 2 cups of water. Turn up the heat to let it reach a boil again and then turn down the heat to low and simmer the soup covered for another hour, stirring once halfway through the cooking time. Then, serve the soup warm with a side of bread and topped with parsley or jalapeño for those of you who like your food spicy. Or, set the soup aside in food containers to refrigerate and eat throughout the week for a convenient and delicious lunch or dinner!