Creamy soups don’t need cream! Yes, this vegetable soup is completely delicious and delicious because it is made with a little potato, which gives it body and silkiness. Tossing in baked farro gives it a combination of bright soup and crunchy grains.
Farro is great for a vegetarian diet because it has one of the highest protein levels of all grains, and 6 g per 1/4 cup (dry) serves.
Working hours: 20 minutes | total time: 30 minutes
Creamy Vegan Kale and Farro Soup
Efrata
• 1/4 cup (52g) farro, dry
• 1 tbsp olive oil
• 1 yellow onion, diced
• 1 large garlic clove, minced
• 2 cups of vegetable stock
• 1 cup Yukon Gold potatoes, diced
• 8 oz. kale, you have to remove, roughly chopped
• 1 tsp dried thyme
• 1 tsp lemon juice, or more to taste
Instructions
Put 2 cups of water in a small pot and bring to a boil. Add the farro and cook for about 20 minutes if you are using pearled farro, or up to 1 hour if you are using whole farro. When it’s soft, strain and remove.
Heat 1 tbsp olive oil in a large pot over medium-high heat. Add onion. Once it starts to sizzle, reduce the heat to low and cook, stirring occasionally, until the onion is soft and golden, at least 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the stock and potatoes, and increase the heat.
When the product comes to a boil, cover, reduce the heat and simmer for 10 minutes. When the potatoes are soft, add 1/4 cup of water, kale, and thyme, and cook for another 5 minutes.
Transfer the contents of the jar to a blender or food processor and puree until very smooth. Add lemon juice to the cooking liquid.
Serves: 2 | Serving Size: 1 1/2 cups
Meals (per hour): Calories: 235; Total fat: 8g; Saturated fat: 1g; Monounsaturated fat: 5g; Polyunsaturated fat: 1g; Cholesterol: 0mg; sodium: 681mg; Carbohydrates: 36g; Nutritional value: 4g; Sugar: 4g; Protein: 6 g
Food: Calcium: 8%; Iron: 16%; Potassium: 597mg; Vitamin A: 13%; Vitamin C: 39%
Originally published: March 9, 2021; Updated March 2026
The post Creamy Vegan Kale and Farro Soup appeared first on MyFitnessPal Blog.
