• prep: 10 min
  • cook: 40 min
  • total: 50 min
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  • servings:
  • Summary

    Warm up with a bowl of this simple, yet hearty Italian farro soup which is chock full of fiber and vegan-friendly protein.

    Ingredients

    • 1 small head garlic
    • 2 tablespoons olive oil (divided)
    • 1 cup farro
    • 2½ cups vegetable broth
    • 1 medium yellow onion, chopped
    • 2 tablespoons tomato paste
    • 2 (15 oz.) cans fire roasted diced tomatoes
    • 4 cups vegetable broth
    • 1 dried bay leaf
    • 2 teaspoon dried oregano
    • 1 teaspoon dried parsley
    • 1 (15 oz.) can chickpeas, drained and rinsed
    • 3 cups chopped kale
    • Salt and ground black pepper to taste

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 5
    • Amount Per Serving
    • Calories: 261 % Daily Value *
    • Total Fat: 6 g 8.58%
    • Saturated Fat: 1 g 3.87%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 809 mg 33.7%
    • Calcium: 68 mg 6.77%
    • Potassium: 87 mg 2.49%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.41%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 48 g %
    • Dietary Fiber: 4 g 15.2%
    • Sugar: 21 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 3.12%
    • Vitamin C 5.65%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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