I absolutely love this Farro, Zucchini, and White Bean Soup for its rustic charm and comforting warmth. It’s a dish that perfectly combines health and heartiness, bringing together the nuttiness of farro, the freshness of zucchini, and the creaminess of white beans. The addition of fresh vegetables, rich stock, and aromatic herbs creates a symphony of flavors that’s both nourishing and deeply satisfying. It’s my go-to meal for a cozy night in or when I need a wholesome, comforting boost.
Variations of the Dish:
Vegetarian Version: Replace the chicken stock with vegetable stock and omit the Parmigiano-Reggiano rind for a completely vegetarian version.
Gluten-Free Option: Substitute farro with quinoa or brown rice to make the soup gluten-free.
Different Greens: Instead of the suggested greens, try spinach, kale, or Swiss chard for different nutritional profiles and flavors.
Protein Boost: Add chunks of grilled chicken or turkey for extra protein.
Creamy Texture: For a creamier texture, blend a portion of the soup before adding the zucchini and beans.
- Prep Time: 20
- Cook Time: 30
- Total Time: 50 minutes
- Yield: 6-8 1x
Ingredients
2 Tablespoons unrefined, cold-pressed extra-virgin olive oil + more for drizzling
1 onion, coarsely chopped
2 stalks of celery, coarsely chopped
2 carrots, coarsely chopped
2 –3 garlic cloves, thinly sliced
1 pound of fresh tomatoes, peeled, seeded and coarsely chopped or I love using Rao’s Marinara Sauce or my homemade tomato sauce, but you can also use 1 14.5 ounce can, diced with juice
2 Tablespoons chopped, fresh flat-leaf parsley
Sea salt
Freshly ground black pepper
6 cups chicken or vegetable stock, preferably homemade bone broth
¾ cup farro
Piece of rind from a wedge of Parmigiano-Reggiano cheese (if you have it)
2 zucchini, medium dice, about 3–4 cups
1 ½ cups cooked white beans (e.g. cannellini, Great Northern), rinsed if canned
Handful of greens, coarsely chopped – I use swiss chard and a handful of spinach
Chopped basil leaves or pesto for garnish (optional)
Freshly grated Parmigiano-Reggiano or Pecorino-Romano cheese
Instructions
Heat the olive oil over medium-low heat in a large, heavy-bottomed pot, and add the onions, carrot, celery and garlic. Cook until the vegetables have softened, about 10 minutes. Do not allow the vegetables to brown.
Add the tomatoes with the juice, parsley and ½ teaspoon sea salt. Cook for 5 minutes more, until the tomatoes are fragrant.
Add the stock and 2 teaspoons of sea salt and bring to a boil. Add the farro and the parmesan rind and bring to a boil again. Lower the heat so that the soup simmers. Cook about 15 minutes.
Add the zucchini and cook another 10 to 15 minutes, until the farro is tender, be careful not to overcook.
Add the cooked beans and heat through. Add more stock, if desired.
Add the chopped greens and stir until wilted. Adjust seasonings and serve with chopped basil leaves and freshly grated parmesan cheese and/or drizzled olive oil on top or a spoonful of pesto.
Notes
Nutritional Information:
Calories: Approximately 250-350 kcal per serving (varies based on ingredients used).
Protein: Rich in protein from the beans, cheese, and farro.
Fiber: High in dietary fiber from farro, beans, and vegetables.
Vitamins and Minerals: Abundant in vitamins from the vegetables, especially Vitamin A from carrots, Vitamin C from tomatoes, and various B vitamins from farro and beans.
Healthy Fats: The use of extra-virgin olive oil adds monounsaturated fats, beneficial for heart health.
Suggested Side Dishes:
Crusty Bread: Serve with a slice of crusty whole-grain bread to soak up the flavorsome broth.
Simple Salad: A simple green salad with a vinaigrette dressing complements the soup without overpowering its flavors.
Grilled Vegetables: A side of grilled vegetables like bell peppers or eggplant can add a smoky flavor to the meal.
Bruschetta: Garlic bruschetta can add a crunchy, flavorful element to the meal.
This Farro, Zucchini, and White Bean Soup is not just a dish; it’s a comforting embrace in a bowl. Whether you stick to the original recipe or try one of the variations, it’s sure to become a family favorite.
