Creamy soups don’t need cream! Yes, this completely plant-based soup is creamy and delicious because it’s pureed with a bit of potato, which gives it the body and silkiness you’d swear was cream. Stirring in cooked farro gives it a perfect combination of creamy soup and chewy grains.
Farro is great for a vegetarian diet because it has one of the highest protein contents of all the grains, at 6g per 1/4-cup serving.
Active time: 20 minutes Total time: 30 minutes (longer for whole farro)
Creamy Vegan Kale and Farro Soup
Ingredients
- 1/4 cup (52g) farro
- 1 tablespoon olive oil, divided
- 1 cup chopped onion
- 1 large garlic clove, chopped
- 1 cup (240ml) organic vegetable stock
- 1 cup (150g) chopped Yukon Gold potato
- 8 ounces (230g) kale, stems removed, chopped
- 1 teaspoon dried thyme
- 1 teaspoon lemon juice, or more to taste
Directions
Place 2 cups (480ml) of water in a small pot and bring to a boil, then add the farro. Cook for about 20 minutes, for pearled farro, or up to an hour for whole farro. When tender, drain and reserve.
Heat 1 tablespoon of olive oil in a large pot over medium-high heat. Add the onion and stir. Once it starts to sizzle, reduce the heat to medium-low. Stir occasionally. Cook until the onions are soft and golden, at least 5 minutes, longer if you have time. Add the garlic and stir for a minute, then add stock and potato, and increase the heat to high.
When the stock boils, cover and reduce the heat for 10 minutes. When the potatoes are tender, add 1/4 cup (60ml) water, kale and thyme, and cook for 5 minutes longer.
Transfer the contents of the pot to a blender or food processor.
Puree the soup until very smooth. Stir in lemon juice and cooked farro.
Serves: 2 | Serving Size: 1 1/2 cups
Nutrition (per serving): Calories: 286; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 344mg; Carbohydrate: 46g; Dietary Fiber: 8g; Sugar: 6g; Protein: 10g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
