I’m writing this post in early May, and although spring is here and the weather is turning warmer, I still find that soup is a super way to enjoy a whole food plant-based diet.
In addition, I love that you can make this White Bean Soup with Garlic, Mushrooms, and Farro in the Instant Pot, which makes getting dinner on the table faster.
And it’s also really cool that most of Dr. Joel Fuhrman’s G-BOMBS are in this soup. He considers them the healthiest anti-cancer foods and recommends eating them daily.
Add a crunchy spinach salad topped with a few nuts and have a few berries for dessert, and you’ll have all six of them – greens, beans, onions, mushrooms, berries, and nuts or seeds. Oh, and don’t forget berries, which you could have with dessert.
You’ve probably heard about the Instant Pot by now, but if you haven’t, I’ll just tell you that it’s really a time saver! Especially for beans which are such an important part of our diets. Dr. Fuhrman suggests you should have 1/2 cup of them every day.
Looking for more plant-based recipes? Try one of these:
- How to Make Homemade Vegetable Broth (Instant Pot & Stove-Top)
- One Pot Penne Pasta with Tomato Cream Sauce
- Instant Pot Butternut Squash Risotto with Basil Pesto
- Mushroom Stroganoff
- Tomato, Carrot, Brussels Sprouts Soup
So for this recipe, you could use either dry cannellini beans or white navy beans; either will work. And, it’s not necessary to soak them either, as they cook up nicely during the cooking process.
The addition of red Thai curry paste adds a subtle flavor, so don’t worry about the heat. Just throw everything but the canned tomatoes into the pot, turn it on manual, and high, cooking for about 22-25 minutes.
Also, remember that if your beans aren’t as soft as you like for some reason, you can always put the Instant Pot on for another 5-7 minutes. Beans can vary a lot depending on their age, so you might need to make adjustments.
I also want to talk a little about mushrooms because they are anti-cancer.
For this recipe, you can make it easier on yourself by buying mushrooms that are already sliced. And you can mix up the types of mushrooms you use. Some are more expensive than others, but they are all very healthful – even the regular ol’ white button mushrooms.
I’ll also mention that farro is a grain much like rice (without the arsenic). I love its chewy texture, and whole grains are associated with living longer, according to Harvard researchers.
Soups are great to have as leftovers; I find them handy when I’m craving a snack. This keeps me from snacking on higher-fat choices like toast, peanut butter, crackers, and store-bought hummus.
Let’s celebrate soup for its yummy whole-food plant-based goodness and make this soup for yourself and your loved ones soon.
Stove-Top Version
For a stove-top version, you could use store-bought canned beans. I like the no-salt Eden brand. Then, throw everything into a large soup pot or saute the onion, garlic, and mushrooms first and cook for about 30 minutes so the flavors can meld.
I’d love to hear your feedback in the comments below for this Instant Pot White Bean Soup with Garlic, Mushrooms, and Farro recipe! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!
Instant Pot White Bean Soup with Garlic, Mushrooms and Farro
Ingredients
- 1 1/2 cups dry cannellini beans rinsed and picked over for small stones or debris
- 1 cup farro
- ½ large onion chopped
- 2 8 oz containers mushrooms sliced
- 8 cloves garlic finely chopped
- 1/2 jalapeño pepper seeds removed and finely chopped
- 2 tbsp Thai red curry paste or more to your liking. This isn't very hot.
- 1 shallot finely chopped
- 1 tbsp Braggs Liquid Aminos (optional)
- 10 cups homemade vegetable broth or low-salt store-bought to the fill line on a 6 quart Instant Pot (10 cups)
- 1 14.5 oz can diced tomatoes
- salt and black pepper to taste
- Garnish
- cilantro chopped
- scallions chopped
- dollop unsweetened plain vegan yogurt optional
Instructions
- Add all of the ingredients except the tomatoes, cilantro, and scallions in the Instant Pot
- On "manual" setting and high pressure, cook for 22 minutes. If the beans aren't soft enough, turn on the Instant Pot again for another 5-7 minutes.
- Quick release the press pressure and let sit for another 10-15 minutes on “Keep Warm” setting.
- Stir in the diced tomatoes. Add salt and pepper to taste.
- Serve topped with lots of cilantro and scallions. Add a dollop of yogurt if it suits your fancy.
Sooooo good. Glad I made a batch and froze it. So much flavor. Thanks for sharing. I really love farro in soup and I can’t get enough.
Thanks for the feedback, Jennifer! It’s so good to hear you enjoyed the soup! I love soup any time of year, too. 🙂
This is delicious. Lots of protein and flavor. Froze some for lunches later.
Hey, Lynn… I’m so glad you enjoyed it! This one is a nutritional powerhouse, too. I love soup most times of the year.
Is there a gluten free option for farro?
Yes, you could try brown rice or oat groats. The oat groats are a little harder to find, but here are two brands I like, Shiloh Farms, and Yupik Oat Groats. Both are organic.