Soup need not be relegated to the colder months. This satisfying plant-based Italian-inspired minestrone is packed with colourful summer-fresh veggies to give your skin a helping hand. If farro is unavailable, the soup can be made with other whole grains, including wheat berries, spelt, or even oat groats.
Skin deep
Adding Mediterranean-influenced dishes, like minestrone, to your menu can be good news for your skin. A study in the American Journal of Clinical Nutrition found that adherence to a Mediterranean style of eating could lower the risk for skin cancer. The Med diet is rich in foods like vegetables, legumes, and whole grains that pack in the nutrients and antioxidants that are needed to help fend off various skin maladies, including cancer.
Ready, set, go
Whenever you’re preparing a dish, such as this soup, that requires a fair amount of ingredient chopping, it’s best to have everything prepared before you start cooking. Collecting and preparing your ingredients as you cook can lead to a stressful process, which may include leaving out key items as you rush to get things into the pot.
This recipe was originally published in the August 2025 issue of alive magazine.
Chunky Lentil Farro Minestrone
Ingredients
- 1 Tbsp (15 mL) extra-virgin olive oil or grapeseed oil
- 1 medium yellow onion, chopped
- 2 medium carrots, chopped
- 1 small zucchini, cut into 1/2 inch (1.25 mL) chunks
- 2 celery stalks, sliced
- 1 large red bell pepper, sliced into 1/2 inch (1.25 mL) chunks
- 2 cloves garlic, peeled and minced
- 2 Tbsp (30 mL) tomato paste
- 2 tsp (10 mL) Italian seasoning
- 3/4 tsp (4 mL) salt
- 1/2 tsp (2 mL) black pepper
- 1/2 tsp (2 mL) dried red pepper flakes
- 2 large tomatoes, chopped
- 5 cups (1.25 L) vegetable broth
- 1 cup (250 mL) green lentils
- 3/4 cup (180 mL) farro
- 2 dried bay leaves
- 4 cups (1 L) spinach
- 2 Tbsp (30 mL) red wine vinegar
- 1/3 cup (80 mL) flat-leaf parsley
Directions
01
In large saucepan, heat oil over medium heat. Add onion and carrot to pan; heat 5 minutes, stirring occasionally. Add zucchini, celery, bell pepper, and garlic to pan; heat 3 minutes. Add tomato paste, Italian seasoning, salt, black pepper, and red pepper flakes and heat 1 minute. Stir in tomatoes.
02
Add broth, lentils, farro, and bay leaves to pan. Bring to a boil; reduce heat to medium-low and simmer, covered, until lentils and farro are tender but not mushy, about 30 minutes. Add additional broth or water if soup becomes too thick. Remove bay leaves, stir in spinach and red wine vinegar; heat until spinach has wilted.
03
Divide soup among serving bowls and garnish with chopped parsley.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
