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Kale and Farro Stew
Recipes
Kale and Farro Stew
6 servings
40 minutes total

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 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 (do not drain), 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 and top each with 1 teaspoon cheese; serve.

    Chef's Tip: You can add more vegetable broth to thin the stew. The farro will continue to absorb liquid as the stew stands.

If fruits and vegetables are part of this recipe, be sure to wash thoroughly.

Amount per ⅙ recipe serving: Calories 240, Total Fat 4g, Sat Fat 0.5g, Trans Fat 0g, Chol 0mg, Sodium 480mg, Total Carb 43g, Fiber 11g, Total Sugar 7g, (Incl. 0g Added Sugars), Protein 10g, Vitamin D 0%, Calc 10%, Iron 15%, Potassium 15%