Edit ModuleShow Tags

Italian Farro Soup

Italian Farro Soup

Photo: Deborah Murphy, MS, RD

Do you like experimenting with new ingredients in the kitchen? What’s the most recent new-to-you ingredient that you’ve tried? For me, it’s farro.

This time of year is typically bitter cold here in Chicago, so soup is on my mind. Luckily, farro works very well in soup! For those who aren’t familiar with it, farro is an ancient grain in the wheat family and very similar to barley when cooked.  I love the chewy texture that it adds to this soup. You can find it in the bulk bins or the baking or grain aisle. 

The recipe for this soup is vegan, but I made it non-vegan by topping with cheese and serving with buttered toast, which I highly recommend! 

Italian Farro Soup

Serves 5


  • 1 small head garlic
  • 2 tablespoons olive oil, divided
  • 1 cup farro
  • 6 ½ cups vegetable broth, divided
  • 1 cup chopped yellow onion
  • 2 tablespoons tomato paste
  • 2 15-ounce cans fire roasted diced tomatoes
  • 1 dried bay leaf
  • 2 teaspoons dried oregano
  • 1 teaspoon dried parsley
  • 1 15-ounce can drained and rinsed chickpeas
  • 3 cups chopped lacinato kale leaves, stems removed
  • Salt and ground black pepper, to taste


  1. Preheat the oven to 350°F.
  2. Peel off outermost layers of the papery skin on the garlic, but leave head intact. Cut off ¼ inch from bottom of the garlic head, exposing the ends of some of the cloves. Place cut side up on a square of aluminum foil. Drizzle with 1 tablespoon olive oil and wrap up in the foil. Roast for 40 minutes. Once cool enough to handle, squeeze garlic out of the papery skin, finely chop the roasted cloves or press through a garlic press.
  3. While the garlic is roasting, bring the farro and 2½ cups vegetable broth to a simmer in a medium saucepan. Cover and cook for about 30 minutes or until broth is absorbed and farro is chewy, but slightly underdone.
  4. In a large stockpot, heat 1 tablespoon olive oil and add onion. Sauté for 3 to 5 minutes or until onion is translucent. Stir in roasted garlic and tomato paste.
  5. Add diced tomatoes, cooked farro, 4 remaining cups of broth, bay leaf, oregano and parsley. Bring to a simmer and stir.
  6. Add chickpeas and kale and allow to gently simmer for 10 to 15 minutes, or until kale has wilted and soup is hot.
  7. Season with salt and pepper and serve with shredded cheese if desired.

Deborah Murphy, MS, RDDeborah Murphy, MS, RD, practices clinical dietetics in Chicago. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you'll likely find her either shopping the farmers market or in the kitchen, camera and spatula in hand. Connect with her on Twitter and Instagram.

Edit Module

More Stone Soup

Layered Chocolate and Strawberry Chia Pudding

Layered Chocolate and Strawberry Chia Pudding

Curious about all the hype surrounding chia seeds? Here are a few reasons why they are so healthy.
Swiss Chard for Dessert? An Old Treat from the South of France

Swiss Chard for Dessert? An Old Treat from the South of France

Swiss chard is an abundant crop in southern France, which makes this dessert a clever way to use up excess chard. One thing is for certain, it was not created just to make the dessert more nutrient dense or higher in fiber — that is not the French way of eating.
5 Vegan Baking Swaps

5 Vegan Baking Swaps

In the spirit of National Baking Day on May 19th, many kitchens will be abuzz with the wafting aromas of freshly baked breads, cookies and the like.
7 Considerations Before Going Vegetarian or Vegan

7 Considerations Before Going Vegetarian or Vegan

Though these groups who share similar dietary restrictions usually aim for optimal health, there are a few things to keep in mind before venturing down that path.
Edit Module
Edit ModuleShow Tags
Edit Module
Advertise with Food & Nutrition
Edit ModuleShow TagsEdit ModuleShow Tags

Stone Soup

Guest bloggers from around the world share with Food & Nutrition Magazine.

About This Blog

Stone Soup is a guest blog written by members of the Academy of Nutrition and Dietetics. Content — including information, recipes and views expressed — is that of the authors and does not reflect the positions or policies of Food & Nutrition Magazine or the Academy of Nutrition and Dietetics. Bloggers are required to pledge they will not write for Stone Soup on topics, companies or trade organization they currently represent or have represented at any time.

Learn about our guest blogs!

Comments Policy

Food & Nutrition Magazine provides this forum to exchange ideas, opinions and contributions within a positive community. Diverse viewpoints and constructive, respectful dialogue are welcome. Rudeness, misinformation, self-promotion and abuse are not. We reserve the right, without warning or notification, to remove comments and block users we determine violate this policy or our Terms & Conditions. You must include your name or be logged into a personal account on Disqus, Facebook, Twitter or Google+ to comment.


Edit Module

Get Stone Soup in Your RSS

Use your RSS reader's instructions to add Stone Soup to your list:

Atom Feed Subscribe to the Stone Soup Feed »

Get Our Blogs in Your Email

Stone Soup
Student Scoop