White Bean and Vegetable Soup With Farro
Per ServingWhite 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
- 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.
- 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.
- Add the beans and simmer for 5 minutes. Drizzle in the lemon juice. Season with the salt and pepper.
- 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.
