There’s nothing like a warm bowl of homemade stew to comfort your soul and nourish your body. This Kale White Bean and Farro Stew recipe is a delightful combination of hearty ingredients, wholesome flavors, and plenty of nutrients to keep you energized. Whether you’re looking for a satisfying dinner or a healthy meal-prep option, this stew has you covered
Prep Time:
15 minutes
Cook Time:
45 minutes
Total Time:
1 hour
Why You'll Love This Recipe
1. Packed with Nutrition:
- Kale is rich in vitamins A, C, and K, making it a superfood essential for a healthy diet.
- White beans are a fantastic source of plant-based protein and fiber, helping you feel full and satisfied.
- Farro, an ancient grain, is known for its nutty flavor and chewy texture, adding a hearty touch to this stew.
2. Perfect for All Diets:
- This recipe is naturally vegetarian and can easily be made vegan by omitting optional garnishes like Parmesan cheese.
- Gluten-free? Swap farro with quinoa or rice to suit your dietary needs.
3. Simple and Budget-Friendly:
With affordable, everyday ingredients, this stew is an economical way to feed your family a nutritious meal without breaking the bank.
Ingredients for Kale White Bean and Farro Stew
- Here’s a breakdown of the ingredients and why they’re essential for this Kale White Bean and Farro Stew recipe:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, chopped
- 2 celery stalks, chopped
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 cup farro, rinsed
- 1 can (15 oz) white beans, drained and rinsed
- 4 cups vegetable broth
- 2 cups water
- 3 cups kale, chopped
- Salt and pepper to taste
- Optional: Grated Parmesan cheese and fresh parsley for garnish
How to Make Kale White Bean and Farro Stew
- Prep Your Ingredients
Start by rinsing the farro under cold water to remove any impurities. Chop the vegetables and kale, and have everything measured and ready to make the process smooth. - Build the Flavor
Heat olive oil in a large, heavy-bottomed pot or Dutch oven. Add onion, garlic, carrots, and celery. Cook for about 5–7 minutes until the vegetables are tender and aromatic. - Add the Spices
Sprinkle in dried thyme and smoked paprika, stirring to coat the vegetables. Let the spices toast for 1–2 minutes to enhance their aroma. - Incorporate the Farro
Add the rinsed farro to the pot, stirring well to combine it with the veggies and spices. This step ensures the farro absorbs maximum flavor. - Simmer to Perfection
Pour in the vegetable broth and water, then bring the mixture to a boil. Once boiling, reduce the heat to a gentle simmer, cover the pot, and cook for 25–30 minutes. Stir occasionally to prevent sticking. - Add Beans and Kale
Stir in the white beans and chopped kale during the last 5–7 minutes of cooking. The beans add creaminess, while the kale brings a fresh, earthy taste. - Taste and Serve
Season with salt and pepper to taste. Ladle the stew into bowls and top with grated Parmesan cheese or fresh parsley, if desired.
Pro Tips for the Perfect Soup
- Prep in Advance: Chop the veggies and rinse the farro ahead of time to save minutes during busy evenings.
- Layer the Flavors: Don’t skip toasting the spices—it brings out their full potential.
- Make It Ahead: This stew tastes even better the next day, so it’s a great option for meal prep!
Storage and Reheating
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Freeze in individual portions for up to 3 months.
- Reheating: Warm on the stovetop or in the microwave, adding a splash of water or broth to thin as needed.
Variations and Serving Suggestions
Customizing the Recipe:
- Protein Boost: Add cooked chicken or turkey for a non-vegetarian version.
- Spice It Up: Add a pinch of red pepper flakes for a little heat.
- Texture Change: Use barley or wild rice if farro isn’t available.
How to Serve:
Pair this stew with crusty bread or a side of garlic toast to soak up the rich broth. For a lighter option, serve alongside a simple green salad.
Don’t forget to check out these helpful resources for additional tips and inspiration:
