Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours.
Farro timesaver
With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Farro, Lentil, and Vegetable Soup
Ingredients
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 1/2 cups (350 mL) finely diced onion
- 2 cups (500 mL) finely diced leek
- 1/4 cup (60 mL) French (Puy) lentils
- 1 Tbsp (15 mL) fresh thyme leaves
- 4 cups (1 L) low-sodium vegetable stock
- 2 cups (500 mL diced peeled carrots
- 1 cup (250 mL) pre-cooked farro
- 1 cup (250 mL) finely chopped Swiss chard or spinach
- 1/4 tsp (1 mL) salt
- 1/2 tsp (2 mL) freshly ground black pepper
- 1 Tbsp (15 mL) lemon zest, divided, for garnish (optional)
- 1 Tbsp (15 mL) fresh chervil or tarragon, divided, for garnish (optional)
Nutrition
Per serving:
- calories120
- protein4 g
- total fat3 g
- sat. fat0 g
- total carbohydrates21 g
- sugars3 g
- fibre5 g
- sodium139 mg
Directions
01
In large, wide-bottomed pot over medium-low heat, soften onion and leek in olive oil, about 3 to 5 minutes. Add lentils and thyme and stir through, for another 2 minutes. Add vegetable stock, cover, and bring to a boil on high heat. Reduce heat to medium-low and simmer, covered, for about 12 to 15 minutes. Lentils will have softened but will still have a bite. Add carrots and simmer until carrots are just cooked, about 10 minutes. Add farro and chard leaves and stir through. Check seasoning and, if required, add salt and pepper. To serve, pour into bowls and garnish with lemon zest and chervil, if you wish.
Helena McMurdo is a writer, food stylist, and photographer based in Vancouver.
