Mary’s Vegetable Soup with Farro

I’m so excited to share this recipe from my friend, Mary. I decided to call it Mary’s Vegetable Soup… it’s all hers. She and I go way back as she was there when I went into labor with my first child who is now 31 years old!!

What’s cool is that Mary who is a fabulous jewelry designer, and her husband, have joined me in their plant-based journey for health, the environment and animals. And, they’re both great cooks.

Mary loves to make recipes with a little of this and a little of that and this works especially well with soup. The flavor is fantastic and the ingredients are so full of nutrition.

Mary likes to make a large amount so they have leftovers for the week and sometimes freezes the extra. I hope you have your glass containers for storing extra in the freezer.

She and I are working on a Recipe-Free Plant-Based Soup eBook with instruction for making soup without a recipe. It will also contain 15 delicious plant-based, vegan soups (she’s also a fabulous illustrator). Look for that soon.

I like to encourage people to experiment with recipe free meals. It takes the stress off of making it perfect, and you can use whatever you happen to have in your pantry or fridge.

Warm your winter months with more soups!

• Winter Immunity Mushroom Soup
• Vegetable Soup with Ravioli
• Tomato Coconut Curry Soup
• Creamy Mushroom Quinoa Soup

I think you’ll love the flavor of this soup. It has kale, napa cabbage, cannellini beans, tomatoes, carrots, potatoes, farro and more.

If you haven’t tried farro, it’s a whole grain that’s a wonderful substitute for rice. Farro gets an A-plus nutritional rating. It’s nearly fat-free and completely cholesterol-free, making it a heart-healthy choice.

And, it also includes a little turmeric to help reduce inflammation. If you have your pantry stocked well with canned beans and vegetable broth, it should make it easy to get this meal on the table.

I’d love to hear your feedback in the comments below for this Mary’s Vegetable Soup 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!

This recipe is Plantricious Friendly because it meets the following guidelines.

The Trusted Seal for
Plant-Based Nutrition

• Must be whole food plant-based, contains no animal products
• May be minimally processed
• No added oil
• No added sugars
• No artificial additives or preservatives
• *Plantricious Friendly foods may include but are not limited to condiments, fermented foods, soups, sauces, beverages, dressings, marinades, etc.

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4.32 from 22 votes

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Mary's Vegetable Soup with Farro

This Mary's Vegetable Soup recipe is chock-full of nutrient-dense vegetable and includes creamy cannellini beans, kale, Napa cabbage, and more. If you haven't tried farro, it's a wonderful substitute for rice with a chewy bite that's whole grain.

Prep Time20 minutes mins

Cook Time30 minutes mins

Total Time50 minutes mins

Servings: 12 people

1/21x2x3x

Equipment

• Measuring Cups and Spoons
• Cutting board
• Knife
• Stainless Steel Pot Set
• Ladle

Ingredients

• 2 1/2 boxes homemade vegetable broth (or 10 cups homemade)
• 1 bunch napa cabbage sliced
• 2 large leeks cut in half and then ¼” slices of white part and some of the green
• 1 1/2 cups potatoes chopped
• 1 onion chopped
• 3 carrots chopped
• 1 8-ounce box mushrooms sliced
• 4 stalks celery chopped
• 2 cups kale and/or spinach, fresh or frozen, chopped
• 4 cloves garlic minced
• 3 cans cannellini beans with liquid
• 2 cans sweet corn with liquid
• 2 cans diced tomatoes with liquid
• 1 cup farro
• 1 tsp salt
• 1/2 tsp ground pepper
• 1 tbsp fresh thyme
• 1 1/2 tsp dried tarragon
• 1 tsp dried coriander
• ½ tsp celery seed
• ½ tsp turmeric

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Instructions

• In a large stockpot, sauté leeks, onion, celery, carrots, potatoes, garlic in about 1/4 cup vegetable broth. Add a pinch or two of salt and pepper as you go, stirring occasionally until onions turn translucent.
• Add the remaining ingredients --2 ½ boxes vegetable broth, kale and/or spinach, diced tomatoes, cannellini beans, corn, farro, and all seasonings.
• Simmer on low for 30 minutes.

Notes

Nutrition

Nutrition Facts

Mary's Vegetable Soup with Farro

Amount per Serving

Calories

277

% Daily Value*

Fat

 

2.7

g

4

%

Saturated Fat

 

0.3

g

2

%

Cholesterol

 

1.1

mg

0

%

Sodium

 

439

mg

19

%

Carbohydrates

 

53

g

18

%

Fiber

 

11.1

g

46

%

Sugar

 

9.6

g

11

%

Protein

 

12.4

g

25

%

Vitamin A

 

550

IU

11

%

Vitamin C

 

23.9

mg

29

%

Calcium

 

120

mg

12

%

Iron

 

4.3

mg

24

%

* 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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