This nourishing vegetable soup with is packed with nutrient-dense ingredients like whole grain farro, chickpeas, carrots, and kale. It’s easy to make and comes together in under one hour in one pot on the stovetop. Serve with some crusty bread for a healthy and comforting meal.

bowl of farro vegetable soup garnished with parmesan cheese on a wood cutting board with two hunks of bread

In the cooler months living in New England, I make a lot of healthy soup recipes because they are so cozy and comforting. Some of my current favorites include carrot potato soup, cabbage farro soup, and roasted pumkin apple soup.

As a Registered Dietitian, I love that I can pack tons of healthy vegetables, whole grains, and beans into soup recipes. This farro and vegetable soup has so many nourishing ingredients – whole grain farro, chickpeas (aka garbanzo beans), kale, carrots, celery, and more! It’s easy to make in a stock pot on the stovetop and ready to eat in about 45 minutes.

This easy veggie soup recipe is vegan and dairy free (besides the optional parmesan cheese topping), soy free, and nut free. It makes 6-8 servings and will keep well in the fridge for leftovers.

Step-by-step video

Ingredients in farro vegetable soup

Here is everything you need to make this recipe:

Kitchen tools needed

You will need a large stock pot with a lid, a good knife for chopping vegetables, a cutting board, and measuring spoons to make this recipe.

Farro vegetable soup ingredients measured out on a light grey backdrop

What is farro?

Farro is an ancient whole grain wheat. It has a light beige color and oblong shape and looks similar to barley. Farro has a pleasant nutty and slightly sweet flavor.

Most farro found in stores is sold “pearled” or “semi-pearled”, meaning all or some of the bran is removed. This helps the farro cook faster.

Is farro healthy?

Yes! Farro is a nutrient-dense whole grain. One fourth cup of dry farro provides 6 grams of plant-based protein, 5 grams of dietary fiber, 15 percent of your daily magnesium and zinc needs, 4 percent of your daily iron needs, and 20 percent of your daily niacin needs.

Farro is higher in soluble fiber than other whole grains. This type of fiber has heart health benefits. Consuming 5-10 grams of soluble fiber per day can help lower “bad” LDL cholesterol.

Is farro gluten free?

No, farro is not a gluten free grain, since it is a part of the wheat family.

However, some people with gluten intolerance can tolerate moderate amounts of farro as it has less gluten in it than regular wheat! If you have Celiac disease, you should not eat any farro or gluten containing products.

If you need a gluten free farro substitute, try making this soup with an equal amount of brown rice, quinoa, or wild rice. Adjust cooking time according to how long your grain needs to cook.

Find even more recipes with farro on my blog!

Two bowls of farro vegetable soup next to a pot of soup and a loaf of bread

How to make farro vegetable soup

  1. Start by getting your mis-en-place: have your ingredients chopped, peeled, measured out, and prepped.
  2. Cook onions, garlic, celery, carrots, and salt and pepper. This helps build a flavorful base for the soup.
  3. Add spices and tomato paste and cook for a few minutes.
  4. To the pot, add farro and bell pepper. Stir to let the farro toast up for a minute.
  5. Add the liquids – vegetable broth and canned diced tomatoes. Bring to a boil, then reduce to a simmer and cover. Cook for about 25 minutes until farro is tender.
  6. Add drained and rinsed chickpeas and kale. Cover and cook for another 5 minutes until kale is wilted.
  7. Serve soup by itself (vegan) or garnished with shredded parmesan cheese (vegetarian).

Serving suggestions

This soup recipe is a fairly well-balanced meal on its own – it contains protein, fiber, and non-starchy vegetables. I like to serve it alongside a simple salad and/or some good bread to make it even more filling.

Storage

This soup keeps well stored in an airtight container in the fridge for up to five days. Reheat individual portions in the microwave for 1-2 minutes, or until warmed through.

Freezing soup: You can freeze this soup in a freezer-safe container for up to three months. Let soup cool completely before freezing. I like to use wide mouth glass jars or leak-proof silicone baggies to freeze soup.

Large pot of farro vegetable soup with a wooden mixing spoon next to a small bowl of parmesan cheese

Chickpeas nutrition & health benefits

Chickpeas, or garbanzo beans, have several nutrition benefits. They are an excellent source of dietary fiber – one cup of cooked chickpeas provides 13 grams, or 46% of your daily needs. One cup of cooked chickpeas also provides:

  • 15 grams of plant-based protein
  • 3.7 mg iron (21% of your daily needs)
  • 1.346 mg Vitamin B6 (79% of your daily needs)
  • 72 mcg folate (18% of your daily needs)
  • 69.1 mg choline (13% of your daily needs)
  • 2.07 mg zinc (19% of your daily needs)

Much of the fiber in chickpeas comes from soluble fiber, which is a type of fiber that may help lower cholesterol levels and help stabilize blood sugar. Because chickpeas contain protein and iron, they are an excellent choice to include regularly if you follow plant-based diet.

Kale nutrition & health benefits

Kale is one of the most nutrient-dense foods on the planet. This means it contains a lot of nutrients in very little calories. One cup of chopped raw kale provides:

  • 2.8 grams of dietary fiber (10% of your daily needs)
  • 2 grams of plant-based protein
  • 170 mg calcium (13% of your daily needs)
  • 1.1 mg iron (6% of your daily needs)
  • 161.47 mcg Vitamin A (18% of your daily needs)
  • 62.6 mg Vitamin C (134% of your daily needs)
  • 261.3 mcg Vitamin K (218% of your daily needs)
  • 0.616 mg manganese (27% of your daily needs)

In addition to vitamins and minerals, kale contains other beneficial compounds including antioxidants and glucosinolates. These compounds help keep us healthy by fighting off inflammation, promoting heart health, and reducing risk of certain diseases.

Let me know if you love these recipes by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Large pot of farro vegetable soup with a wooden mixing spoon next to a small bowl of parmesan cheese

One Pot Farro and Vegetable Soup with Chickpeas

  • Author: Alex Aldeborgh
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: serves 6
  • Category: Soups and stews
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan

Description

This nourishing vegetable soup with is packed with nutrient-dense ingredients like whole grain farro, chickpeas, carrots, and kale. It’s easy to make and comes together in under one hour in one pot on the stovetop. Serve with some crusty bread for a healthy and comforting meal.


Ingredients

Scale
  • 2 tbsp olive oil
  • 1 cup white onion, diced
  • 1 cup celery, sliced
  • 2 cups carrots, sliced
  • 3 cloves garlic, minced
  • Kosher salt
  • Pepper
  • 1 tbsp tomato paste
  • 1/4 tsp garlic powder
  • 1/4 tsp smoked paprika
  • 1/2 tsp Italian seasoning
  • 1 bell pepper, diced
  • 3/4 cup pearled farro
  • 1 15 oz can diced tomatoes
  • 1 quart vegetable broth
  • 1 15 oz can chickpeas, drained and rinsed
  • 3 packed cups curly kale, chopped
  • Shredded parmesan cheese, for serving

Instructions

  1. Heat olive oil over medium heat in a large stock pot.
  2. Add onion, celery, carrots, and garlic, and a generous pinch of salt and a few grinds of pepper.
  3. Cook for about five minutes, until vegetables begin to soften, stirring occasionally.
    vegetables cooked in a ceramic coated stock pot
  4. Add garlic powder, smoked paprika, Italian seasoning, and tomato paste. Stir everything together and cook for another 2 minutes.
  5. Add the bell pepper and pearled farro. Toss everything together and let the farro toast for 1-2 minutes.
    vegetables and dried farro in a ceramic coated stock pot
  6. Add the canned diced tomatoes and vegetable broth. Give everything a good stir. Bring to a boil, then reduce to a simmer and cover.

    farro vegetable soup in the midst of being cooked after adding the liquids

  7. Cook for 25-30 minutes, until farro is cooked through – it will be tender yet still chewy when done.
  8. Stir in the chickpeas and kale. Cover and cook for another five minutes on low heat until kale is wilted.
    Large pot of farro vegetable soup with a wooden mixing spoon next to a small bowl of parmesan cheese
  9. Portion into bowls for serving. Sprinkle with shredded parmesan cheese, if desired.

Notes

If you need a gluten free farro substitute, try making this soup with an equal amount of brown rice, quinoa, or wild rice. Adjust cooking time according to how long your grain needs to cook.

Storage

This soup keeps well stored in an airtight container in the fridge for up to five days. Reheat individual portions in the microwave for 1-2 minutes, or until warmed through.

Freezing soup: You can freeze this soup in a freezer-safe container for up to three months. Let soup cool completely before freezing. I like to use wide mouth glass jars or leak-proof silicone baggies to freeze soup.

Keywords: farro vegetable soup, farro recipes, healthy soup recipes, veggie soup