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Kale and Farro Stew
Recipes
Kale and Farro Stew
6 servings
40 minutes total (Active 15 minutes)

Ingredients

  • 2 medium carrots
  • 1 medium yellow onion
  • 2 ribs celery
  • 4 cloves garlic
  • 1 lemon, for zest/juice
  • 1 tablespoon grapeseed oil
  • 32 oz unsalted vegetable broth
  • 1 (14.5 oz) can diced fire-roasted tomatoes
  • 1 cup pearled farro
  • 1 teaspoon dried oregano
  • 1 teaspoon salt-free roasted garlic-herb seasoning
  • 1 (15.5 oz) can reduced-sodium cannellini beans
  • 4 cups baby kale
  • ¼ bunch fresh Italian parsley
  • 6 teaspoons reduced-fat feta cheese, divided

Steps

    1. Chop carrots, onion, and celery (1 cup each); chop garlic. Zest lemon (1 teaspoon), then juice (1 tablespoon).
    2. Preheat large stockpot on medium-high 2–3 minutes. Place oil, carrots, onions, celery, and garlic in pot; cook and stir 3 minutes.
    3. Stir in broth, tomatoes, farro, oregano, and seasoning. Bring to a boil, then reduce heat to medium-low, cover, and simmer 20 minutes. Drain beans.
    4. Stir in kale and beans; cook 5–7 minutes until farro and kale are tender. Chop parsley.
    5. Stir in lemon zest, lemon juice, and parsley. Divide stew among serving bowls; top each with 1 teaspoon cheese. Serve.
    Note: You can add more vegetable broth to thin the stew. The farro will absorb more liquid as the stew stands.

Amount per ⅙ recipe serving: Calories 240, Total Fat 4g, Sat Fat 0.5g, Trans Fat 0g, Chol 0mg, Sodium 450mg, Total Carb 44g, Fiber 9g, Total Sugar 7g, (Incl. 0g Added Sugars), Protein 10g, Vitamin D 0%, Calc 8%, Iron 15%, Potassium 15%