🥣 Zuppa di Farro (Farro Soup)
Zuppa di farro is a thick Tuscan soup of farro grains simmered with beans, tomato, kale, carrot and celery. The farro stays pleasantly chewy and nutty, while the beans give the broth body and creaminess without any dairy. It is served hot, often with a drizzle of olive oil and black pepper.
Diets
Allergens
Contains (in a typical recipe):
What it is made of
Recipe
Ingredients
- 150 g farro, rinsed
- 400 g cooked borlotti or cannellini beans
- 200 g chopped tomatoes
- 150 g kale, shredded
- 1 carrot, diced
- 1 celery stalk, diced
- 1 onion, diced
- 1 tbsp olive oil
- 1.2 l water, salt, pepper, rosemary
Method
- Sauté the onion, carrot and celery in the oil for 5 minutes.
- Add the tomatoes and rosemary and cook 5 minutes more.
- Add the farro and water, bring to a boil and simmer 25 minutes.
- Mash half the beans, add all the beans and the kale and simmer 15 minutes.
- Season and serve hot.
How to make it lighter
- Keep the olive oil drizzle to 1 tsp per bowl (1 tbsp oil ≈ 120 kcal).
- Increase the share of kale and vegetables for more volume per calorie.
- A 350 g bowl is a full meal on its own thanks to the grains and beans.
History
Farro is one of the oldest cultivated grains in Italy and has been grown in the Garfagnana area of Tuscany for centuries. Farro soups remain a staple of rustic Tuscan home cooking, especially in Lucca province.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →