Mediterranean Kale, Cannellini and Farro Stew
Ingredients
-
2
Tbsp
olive oil
-
1
cup
carrots, diced (about 2 medium)
-
1
cup
chopped yellow onion (1 small)
-
1
cup
chopped celery (about 2)
-
4
cloves
garlic, minced
-
5
cups
low-sodium vegetable broth
-
1
14.5 oz can
diced tomatoes
-
1
cup
farro, rinsed
-
1
tsp
dried oregano
-
1
leaf
bay leaf
-
to taste
salt
-
½
cup
slightly packed parsley sprigs (stems included)
-
4
cups
slightly packed chopped kale, thick ribs removed
-
1
15 oz can
cannellini beans, drained and rinsed
-
1
Tbsp
fresh lemon juice
-
½
cup
Feta cheese, crumbled, for serving
Instructions
- Heat oil in a large pot over medium-high heat.
- Add carrots, onion, and celery, and sauté for 3 minutes.
- Add garlic and sauté for an additional 30 seconds.
- Stir in vegetable broth, tomatoes, farro, oregano, bay leaf, and season with salt.
- Add parsley to the soup and bring to a boil.
- Reduce heat just below medium, cover, and simmer for 20 minutes.
- Remove parsley, stir in kale, and cook for 10-15 minutes until farro and kale are tender.
- Add cannellini beans and heat through for about 1 minute.
- Remove bay leaf, stir in lemon juice, and add additional broth or water if needed.
- Serve warm, topping each serving with feta cheese.
Nutrition Facts (estimated)
Servings
6
Calories
329
Total fat
8g
Total carbohydrates
52g
Total protein
12g
Sodium
540mg
Cholesterol
11mg
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