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Diabetes Forecast

The Healthy Living Magazine

White Bean and Vegetable Soup With Farro

Per Serving

White Bean and Vegetable Soup With Farro

Makes: 9 servings
Serving Size: 1 cup
Calories 165
Fat 3 g
Saturated Fat 0.4 g
Trans Fat 0 g
Carbohydrate 28 g
Fiber 6 g
Sugars 6 g
Cholesterol 0 mg
Sodium 580 mg
Potassium 515 mg
Protein 7 g
Phosphorus 170 mg
Choices: Starch 1.5, Nonstarchy Vegetable 1, Fat 0.5
  • Makes: 9 servings
  • Serving Size: 1 cup
  • Preparation Time: 25 minutes
  • Cooking Time: 45 minutes (not including the farro)

Ingredients

1 Tbsp. olive oil
1 large onion, diced
2 garlic cloves, minced
1 tsp. dried Italian seasoning
1/2 tsp. smoked paprika
Pinch cayenne pepper
2 large carrots, peeled and sliced
2 med. yellow squash, unpeeled and diced
4 cups low-fat, reduced-sodium chicken broth or vegetable broth
1 can (14.5 oz.) diced tomatoes, undrained
1 can (15 oz.) chickpeas or cannellini beans, drained
2 Tbsp. fresh lemon juice
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
2 cups cooked farro

Directions

  1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic, Italian seasoning, smoked paprika, and cayenne pepper and sauté for 2 minutes.
  2. Add the carrots and yellow squash and sauté for 3 minutes. Pour in the broth and tomatoes and bring to boiling. Lower the heat and simmer for 30 minutes.
  3. Add the beans and simmer for 5 minutes. Drizzle in the lemon juice. Season with the salt and pepper.
  4. To serve, place a scant 1/4 cup of cooked farro in the bottom of each soup bowl. Ladle the soup over the farro. If desired, sprinkle with fresh parsley.

 
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