Mediterranean Kale, Cannellini and Farro Stew Recipe
This Mediterranean Kale, Cannellini, and Farro Stew is a hearty, nourishing one-pot meal packed with wholesome vegetables, tender farro, and creamy cannellini beans. Infused with oregano, garlic, and lemon juice, it’s a flavorful, comforting stew perfect for a nutritious lunch or dinner. Topped with salty feta cheese, this stew balances robust Mediterranean flavors with healthy ingredients for a satisfying dish.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6 servings 1x
- Category: Soup/Stew
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
Vegetables
- 1 cup carrots, diced (about 2 medium)
- 1 cup chopped yellow onion (1 small)
- 1 cup chopped celery (about 2 stalks)
- 4 cloves garlic, minced
- 4 cups slightly packed chopped kale, thick ribs removed
- 1/2 cup slightly packed parsley sprigs (stems included)
Pantry Items
- 2 Tbsp olive oil
- 5 cups low-sodium vegetable broth
- 1 (14.5 oz) can diced tomatoes
- 1 cup farro, rinsed
- 1 tsp dried oregano
- 1 bay leaf
- Salt, to taste
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 Tbsp fresh lemon juice
Finishing Touch
- 1/2 cup Feta cheese, crumbled (for serving)
Instructions
- Heat the oil: In a large pot over medium-high heat, warm 2 tablespoons of olive oil until shimmering to prepare for sautéing your vegetables.
- Sauté vegetables: Add diced carrots, chopped onion, and celery to the pot and sauté for 3 minutes until they start to soften and become fragrant. Then, add minced garlic and cook for an additional 30 seconds to enhance the aroma.
- Add liquids and grains: Stir in the low-sodium vegetable broth, canned diced tomatoes with their juices, rinsed farro, dried oregano, bay leaf, and season with salt to taste, combining everything thoroughly.
- Add parsley and bring to boil: Pile the parsley sprigs into the soup mixture and raise the heat until the soup reaches a boil. Once boiling, reduce heat to just below medium to maintain a gentle simmer.
- Simmer stew: Cover the pot and let the stew simmer for 20 minutes to allow flavors to meld and farro to soften. Afterwards, remove the parsley sprigs, stir in the chopped kale, and continue cooking uncovered for another 10 to 15 minutes until both farro and kale are tender.
- Add cannellini beans: Stir in the drained and rinsed cannellini beans and heat through for about 1 minute to warm them without overcooking.
- Finish the stew: Remove the bay leaf, stir in fresh lemon juice to brighten the flavors, and adjust the soup’s consistency by adding extra vegetable broth or water if needed, as the farro absorbs liquid while resting.
- Serve: Ladle the stew into bowls and sprinkle with crumbled feta cheese on top. Serve warm for a comforting meal.
Notes
- You can substitute farro with barley or brown rice if desired, adjusting cooking times accordingly.
- For a spicier kick, add a pinch of red pepper flakes during sautéing.
- Use homemade vegetable broth for a richer flavor or substitute with low-sodium chicken broth if not vegetarian.
- Kale ribs can be tough; removing them helps create a more pleasant texture in the stew.
- This soup can be refrigerated for up to 4 days and tastes even better the next day as flavors develop.
- To make it vegan, omit the feta cheese or replace it with a vegan cheese alternative.
Keywords: Mediterranean stew, kale stew, farro soup, cannellini bean soup, vegetarian stew, healthy stew recipe
