Mediterranean Kale & Cannellini Stew with Farro

4.0
(56)

The fire-roasted tomatoes add a smoky undertone to this satisfying Italian soup. If you can't find them, feel free to use regular diced tomatoes.

Mediterranean Kale & Cannellini Stew with Farro
Photo: Blaine Moats
Prep Time:
20 mins
Slow Cook Time:
3 hrs
Total Time:
3 hrs 20 mins
Servings:
6

Ingredients

  • 4 cup reduced-sodium chicken broth or reduced-sodium vegetable broth

  • 1 14.5 ounce can no-salt-added fire-roasted tomatoes

  • 1 cup farro, rinsed, or kamut

  • 1 cup coarsely chopped onion (1 large)

  • 2 medium carrots, halved lengthwise and thinly sliced crosswise

  • 1 cup coarsely chopped celery (2 stalks)

  • 4 cloves garlic, crushed

  • ½ teaspoon crushed red pepper

  • ¼ teaspoon salt

  • 4 cup coarsely chopped fresh green kale or Swiss chard

  • 1 15 ounce can no-salt-added cannellini beans (white kidney beans), rinsed and drained

  • 3 tablespoon fresh lemon juice

  • ½ cup crumbled feta cheese (2 ounces)

  • Snipped fresh parsley or basil

Directions

  1. In a 3 1/2- or 4-quart slow cooker combine broth, tomatoes, farro, onion, carrots, celery, garlic, crushed red pepper, and salt.

  2. Cover and cook on high-heat setting about 2 hours or until farro is tender but still chewy. Stir in kale, beans, and lemon juice. Cover and cook for 1 hour more.

  3. To serve, sprinkle each serving with cheese and parsley or basil.

Nutrition Facts (per serving)

274 Calories
4g Fat
46g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 274
% Daily Value *
Total Fat 4g 5%
Saturated Fat 2g 10%
Cholesterol 11mg 4%
Sodium 691mg 30%
Total Carbohydrate 46g 17%
Total Sugars 6g
Protein 14g
Vitamin C 60.2mg 301%
Calcium 171.6mg 13%
Iron 3.2mg 18%
Potassium 499mg 11%
Folate, total 32.3mcg
Vitamin B-12 0.2mcg
Vitamin B-6 0.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Related Articles