Instant Pot White Bean Soup with Garlic, Mushrooms and Farro

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 great 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 pair well with dessert.

You’ve probably heard about the Instant Pot by now, but if you haven’t, I’ll tell you that it’s a real time-saver! Especially for beans, which are a crucial part of our diets. Dr. Fuhrman suggests having 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

For this recipe, you can use either dry cannellini beans or white navy beans; either will work. Additionally, it’s not necessary to soak them, as they cook up nicely during the cooking process.

The addition of red Thai curry paste adds a subtle flavor, so you don’t need to worry about the heat. Just throw everything except the canned tomatoes into the pot, turn it to manual and high, and cook for about 22-25 minutes.

Also, remember that if your beans aren’t as soft as you like for some reason, you can always set the Instant Pot for an additional 5-7 minutes. Beans can vary significantly depending on their age, so you may 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. You can also 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, such as 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!

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4 from 9 votes

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Instant Pot White Bean Soup with Garlic, Mushrooms and Farro

This makes an easy, delicious and super nutritious meal. Throw everything into the post (except the toppings and tomatoes) and cook on high and it'll be ready in less than 30 minutes.

Prep Time20 minutes mins

Cook Time22 minutes mins

Total Time42 minutes mins

Servings: 8 people

1/21x2x3x

Equipment

• 6 qt. Instant Pot
• Cutting board
• Knife
• Ladle

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

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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.

Notes

For stovetop directions see paragraph above ingredients

Nutrition

Nutrition Facts

Instant Pot White Bean Soup with Garlic, Mushrooms and Farro

Amount per Serving

Calories

297

% Daily Value*

Fat

 

1.4

g

2

%

Saturated Fat

 

0

g

0

%

Cholesterol

 

0

mg

0

%

Sodium

 

173

mg

8

%

Carbohydrates

 

54

g

18

%

Fiber

 

14.1

g

59

%

Sugar

 

7.8

g

9

%

Protein

 

17.5

g

35

%

Vitamin A

 

1500

IU

30

%

Vitamin C

 

82.5

mg

100

%

Calcium

 

120

mg

12

%

Iron

 

2.9

mg

16

%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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