Description
A hearty and healthy Mediterranean stew featuring nutrient-rich kale, protein-packed cannellini beans, and chewy farro simmered together in a savory tomato and vegetable broth. This flavorful stew is perfect for a comforting meal full of fiber and balanced Mediterranean flavors, topped with tangy feta cheese for an extra savory touch.
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
Broth & Base
- 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
Beans & Cheese
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 Tbsp fresh lemon juice
- 1/2 cup Feta cheese, crumbled, for serving
Instructions
- Heat oil and sauté aromatics: In a large pot over medium-high heat, heat 2 tablespoons of olive oil. Add diced carrots, chopped onion, and celery and sauté for about 3 minutes until they begin to soften. Then, add minced garlic and sauté for an additional 30 seconds until fragrant.
- Add liquids and seasonings: Stir in 5 cups of low-sodium vegetable broth, the can of diced tomatoes, 1 cup of rinsed farro, 1 teaspoon dried oregano, 1 bay leaf, and salt to taste. Mix well to combine all ingredients in the pot.
- Add parsley and bring to boil: Mound the 1/2 cup of parsley sprigs on top of the soup and bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to just below medium to maintain a gentle simmer.
- Simmer covered: Cover the pot and let the stew simmer for 20 minutes to allow the farro to cook and flavors to meld. After 20 minutes, remove the parsley sprigs from the pot.
- Add kale and continue cooking: Stir in the chopped kale and continue cooking the stew, uncovered, for another 10 to 15 minutes until both the farro and kale are tender.
- Add beans and heat through: Add the drained and rinsed cannellini beans to the pot and heat through for about 1 minute to warm the beans without breaking them down.
- Finish the stew: Remove the bay leaf, stir in 1 tablespoon of fresh lemon juice for brightness, and adjust the consistency by adding extra vegetable broth or water as needed, since the farro will absorb more liquid as the stew rests.
- Serve: Serve the stew warm, topping each serving with crumbled feta cheese for a tangy and creamy finish.
Notes
- Farro absorbs a lot of liquid; adjust broth amounts to achieve your desired stew consistency.
- For a vegan version, omit the feta cheese or substitute with a plant-based cheese alternative.
- Low-sodium broth allows you to control the salt level more effectively.
- Rinsing the farro before cooking removes excess starch and helps prevent the stew from becoming too thick.
- Leftovers can be refrigerated for up to 3 days and taste even better the next day as flavors meld.
Nutrition
- Serving Size: 1 cup
- Calories: 230
- Sugar: 5 g
- Sodium: 280 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 10 mg
