Tuscan Kale and Farro Soup with Lemon

A hearty and nutritious soup featuring Tuscan kale (cavolo nero), farro, cannellini beans, and a bright lemon flavor. Perfect for a satisfying lunch.

Prep Time

15 minutes

Total Time

45 minutes

Calories

365 kcal

Difficulty

Easy

Equipment

1 item

Cost

£1.25/serving

Season:

☀️ Summer•❄️ Winter

Meal Type:

Lunch•Soup

Cuisine:

British

Mood:

Comfort Food•Healthy

Ingredients

Servings

2tablespoonsOlive oil(Extra virgin)

£0.25

1mediumOnion(Diced)

£0.30

2mediumCarrot(Diced)

£0.20

2stalksCelery(Diced)

£0.35

3clovesGarlic(Minced)

£0.15

6cupsVegetable broth(Low sodium)

£0.60

0.5cupFarro(Pearled or semi-pearled)

£0.40

115-ounce canCannellini beans(Rinsed and drained)

£0.65

6ouncesTuscan kale (cavolo nero)(Chopped, stems removed)

£1.20

1Lemon(Juice and zest)

£0.50

0.5teaspoonSalt(Or to taste)

£0.01

0.3teaspoonBlack pepper(Or to taste)

£0.03

0.3teaspoonRed pepper flakes(Optional, for heat)

£0.05

2tablespoonsFresh parsley(Chopped, for garnish)

£0.30

Total Cost

£4.99

£1.25 per serving

Instructions

1.
Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrot, and celery and cook until softened, about 5-7 minutes.
2.
Add garlic and red pepper flakes (if using) and cook for 1 minute more, until fragrant.
3.
Pour in vegetable broth and bring to a boil. Add farro, reduce heat to low, cover, and simmer for 20 minutes, or until farro is tender.
4.
Stir in cannellini beans and Tuscan kale. Cook until kale is wilted, about 5 minutes.
5.
Stir in lemon juice and lemon zest. Season with salt and pepper to taste.
6.
Serve hot, garnished with fresh parsley.

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My Notes

Nutrition Information

Nutrition per serving (500g)

365 kcal / 1527 kJ

Carbs

52g

20% of RDA

Fat

12g

17% of RDA

Protein

15g

30% of RDA

Detailed Breakdown

Fibre

13 g

43% of RDA

Sugar

7 g

8% of RDA

Sodium

850 mg

37% of RDA

Saturated Fat

1.7 g

9% of RDA

Chef's Tips

For a richer flavor, use homemade vegetable broth.

If you don't have Tuscan kale, you can substitute with other types of kale or spinach.

To save time, use canned cannellini beans. Alternatively, cook dried beans ahead of time.

The soup can be stored in the refrigerator for up to 3 days.

Cooking Equipment

Large pot or Dutch oven

Wine Pairings

No wine pairing suggestions available for this recipe.

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Tuscan Kale and Farro Soup with Lemon

Ingredients

Instructions