Description
A hearty and healthy Mediterranean stew featuring nutrient-rich kale, protein-packed cannellini beans, and nutty farro simmered in a flavorful tomato and vegetable broth, finished with fresh herbs and tangy feta cheese. This comforting stew is perfect for a wholesome lunch or dinner, offering a delightful blend of textures and Mediterranean-inspired flavors.
Ingredients
Scale
Vegetables & Herbs
- 1 cup carrots, diced (about 2 medium)
- 1 cup chopped yellow onion (1 small)
- 1 cup chopped celery (about 2 stalks)
- 4 cloves garlic, minced
- 1/2 cup slightly packed parsley sprigs (stems included)
- 4 cups slightly packed chopped kale, thick ribs removed
Pantry & Canned Goods
- 2 Tbsp olive oil
- 5 cups low-sodium vegetable broth
- 1 (14.5 oz) can diced tomatoes
- 1 cup farro, rinsed
- 1 tsp dried oregano
- 1 bay leaf
- Salt, to taste
- 1 (15 oz) can cannellini beans, drained and rinsed
Finishing Ingredients
- 1 Tbsp fresh lemon juice
- 1/2 cup Feta cheese, crumbled, for serving
Instructions
- Heat the olive oil: Warm 2 tablespoons of olive oil in a large pot over medium-high heat to prepare for sautéing the vegetables.
- Sauté the base vegetables: Add diced carrots, chopped onion, and celery to the pot and sauté for 3 minutes until slightly softened. Then add minced garlic and cook for an additional 30 seconds to release its aroma without burning.
- Add liquids and seasonings: Stir in the vegetable broth, diced tomatoes, rinsed farro, dried oregano, bay leaf, and salt to taste; mix well to combine the stew base.
- Add parsley and bring to boil: Place the parsley sprigs on top of the soup mixture as a mound. Bring the stew to a boil over medium-high heat, infusing flavor from the parsley.
- Simmer the stew: Reduce the heat to just below medium, cover the pot, and simmer for 20 minutes to allow the farro to cook and absorb flavors.
- Cook kale: Remove the parsley sprigs. Stir in chopped kale, then continue to cook uncovered for 10 to 15 minutes until both the farro and kale are tender.
- Add cannellini beans: Stir in the drained cannellini beans and heat through for about 1 minute, making sure they are warmed evenly.
- Finish the stew: Remove the bay leaf. Stir in fresh lemon juice and adjust the consistency by adding additional vegetable broth or water if the soup is too thick, since the farro will continue to absorb liquid as it rests.
- Serve: Ladle the stew into bowls and top each serving with crumbled feta cheese for a tangy, creamy finish. Serve warm.
Notes
- Rinse farro thoroughly before adding to remove any dust or impurities.
- If you prefer a thinner soup, add more vegetable broth or water during the final step.
- For a vegan version, omit the feta cheese or substitute with a vegan cheese alternative.
- Leftovers can be refrigerated for up to 3 days and reheated gently on the stovetop.
- This stew freezes well; freeze in airtight containers for up to 2 months.
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 8 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 8 g
- Protein: 12 g
- Cholesterol: 10 mg
