alive logo

Farro, Lentil, and Vegetable Soup

Serves 6


    Farro, Lentil, and Vegetable Soup

    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


      • 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)


      Per serving:

      • calories120
      • protein4 g
      • total fat3 g
        • sat. fat0 g
      • total carbohydrates21 g
        • sugars3 g
        • fibre5 g
      • sodium139 mg



      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.



      SEE MORE »
      Sweet and Sour Brussels Sprout Tempeh Stir-Fry

      Sweet and Sour Brussels Sprout Tempeh Stir-Fry

      This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.