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Home » Mary’s Vegetable Soup with Farro

Mary’s Vegetable Soup with Farro

January 23, 2018 By Diane Smith 2 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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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's Vegetable Soup

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
This Mary's Vegetable Soup with farro served in white bowl

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.

"Cooking with Plantricious Friendly Guidelines" Seal

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.
Mary's Vegetable Soup
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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

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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Comments

  1. Kat Campbell

    January 8, 2023 at 6:32 pm

    5 stars
    I stumbled on this recipe when I was making veggie broth the other day. I realized it had farro. I’ve been trying to figure out what else to do with the farro that’s been sitting in my cabinet for months.

    I did make a few changes due to my palate. First, I made a half batch because this makes a TON. Obviously I used my homemade broth. Im not a fan of cannelleni beans so I swapped them for Lima beans. Also not a fan of kale, so I doubled up on cabbage cause I love cabbage.

    This reminds me of the soup I grew up on at a local fast food place! It’s the soup I always want when I’m not feeling well. This is going in my soups rotation, for sure!

    Reply
    • Diane Smith

      January 8, 2023 at 6:37 pm

      Hey Kat, Thanks for the feedback. Great ideas for substitutions! I love that you made it our own and found a use for your farro. 👍

      Reply
4.32 from 22 votes (21 ratings without comment)

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This Mary's Vegetable Soup with farro served in white bowl
This Mary's Vegetable Soup with farro served in white bowl

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