Hearty Vegan Kale & Farro Soup
This soup feels rich and smooth without any dairy. A bit of potato gives it a silky texture, while cooked farro adds chewiness and plant protein.
Farro is an excellent grain for vegetarians. One quarter‑cup of dry farro supplies about six grams of protein, making the soup more filling.
Ready time: 20 minutes | Total time: 30 minutes
Ingredients
- 1/4 cup (52 g) dry farro
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 1 large garlic clove, minced
- 2 cups vegetable broth
- 1 cup Yukon Gold potato, diced
- 8 oz kale, stems removed, roughly chopped
- 1 teaspoon dried thyme
- 1 teaspoon lemon juice (or more to taste)
Directions
- Bring 2 cups of water to a boil in a small pot. Add the farro and cook until tender—about 20 minutes for pearled farro or up to an hour for whole farro. Drain and set aside.
- Heat the olive oil in a large pot over medium‑high heat. Add the onion and cook, stirring, until soft and golden, about 5 minutes. Stir in the garlic and cook for another minute.
- Pour in the vegetable broth and the diced potato. Increase the heat and bring to a boil.
- When the broth is boiling, cover the pot, lower the heat, and let it simmer for 10 minutes, or until the potatoes are soft.
- Add a splash of water, the chopped kale, and the thyme. Cook for 5 minutes more, until the kale wilts.
- Remove the pot from the heat. Blend the soup in a blender or food processor until smooth. Return to the pot, stir in the lemon juice, and then fold in the cooked farro.
Serves: 2 (about 1½ cups per serving)
Nutrition (per serving)
- Calories: 235
- Total Fat: 8 g
- Sat Fat: 1 g
- Protein: 6 g
- Carbohydrate: 36 g
- Fiber: 4 g
- Sugar: 4 g
- Sodium: 681 mg
Vitamins & minerals: Calcium 8 %, Iron 16 %, Potassium 597 mg, Vitamin A 13 %, Vitamin C 39 %.