Smoky Kale Chickpea Farro Soup is a vegetarian soup perfect for the crisp fall weather packed with kale, chickpeas, vegetables, farro and mixed with smoked paprika.
SMOKY KALE CHICKPEA FARRO SOUP
Welcome to another edition of Superfood Saturday featuring a Smoky Kale Chickpea Farro Soup.
This series started with 21 Ways to Use Kale and showcased some great ways to cook with kale including a Garden Vegetable Breakfast Bowl , Sweet Italian Sausage Soup with Kale and Cheesy Parmesan Croutons and Pesto Penne with Roasted Butternut Squash and Kale.
My favorite way to eat kale other than in salads is to add it to soups.
I find that my family will actually eat it because it is tender and blends in nicely with the other soup ingredients.
I personally think that it is ridiculous I have to hide it in a soup, but hey, whatever it takes to get this super veggie in my families belly. 😉
Smoky Kale Chickpea Farro Soup is a vegetarian soup that is hearty and perfect for fall.
Vegetable broth is combined with fresh vegetables, kale, farro, chickpeas and smoky paprika.
I love the flavors in this soup and find it the perfect accompaniment to crust bread and a light side salad.
When it comes to soups I have no boundaries. I eat them year round, but especially love them in the fall and winter.
They are so easy to prepare, usually yield leftovers and you can pack a lot of nutritious ingredients in one little bowl of soup.
Not only does today’s soup have kale in it but it packs protein from the chickpeas and fiber, whole grains and energy from the farro.
If you remember back to my post about kale just one cup of kale can provide more than 100 percent of your daily value for vitamins A and C.
Kale is also a great source of vitamin K.
All of these vitamins are complemented by a low calorie dosage per serving. AND, kale doesn’t carry any fat!
It’s accompanied by a hearty amount of fiber and protein, too.
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Smoky Kale Chickpea Farro Soup
Ingredients
- 2 cups farro, cooked
- 2 Tablespoons olive oil
- 2 cups sweet onion, chopped
- 1/2 cup carrots, chopped
- 1/2 cup celery, chopped
- 3 garlic , minced
- 1 bay leaf
- 1 teaspoon dried rosemary
- 3 cups water
- 3 cups vegetable broth
- 1 – 15 oz. chickpeas, drained and rinsed
- 1 – 14.5 oz. fire roasted diced tomatoes
- 1 1/2 teaspoons smoked paprika
- 3 cups kale, stems removed and chopped {or try swiss chard or spinach}
- 1/2 cup green onion, chopped
- 1/2 cup parsley, chopped
- Salt and pepper to taste
- Parmesan cheese, to garnish
Instructions
- Cook the farro according to the package instructions and set aside.
- Heat the olive oil in a large pot or dutch over over medium heat. Add the onion, carrots, celery, garlic and the bay leaf and sauté for 6-7 minutes, until the onion is soft.
- Add the rosemary, water, vegetable broth, chickpeas, fire roasted diced tomatoes, smoked paprika and bring to a boil. Simmer for 5 minutes.
- Stir in the kale and farro and cook for another 2-3 minutes, until the kale is wilted.
- Stir in the green onions, fresh parsley and salt and pepper to taste.
- Serve warm with freshly grated parmesan on top and crusty bread.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Amazing combination of flavors. Your soups are outstanding!
This soup looks so delicious and good for you ! I need to remember to try farro in soup. Yum
Farro in soup is great! I keep reminding myself to use it more too. Thanks Aggie!
Soup is one of my favorite ways to eat kale too. I can’t wait for some cooler temps so I don’t have to sweat through eating it for dinner any more!
It is currently cool, cloudy and pouring down rain here in Seattle which means I am SO ready for soup season. This looks so hearty and fabulous!
Thanks! It is actually 90’s in Cleveland this weekend…last week was 60’s for a few days. This crazy Midwestern weather can’t make up its mind. I eat soup in all temperatures so I am all set! 😉
This looks so fresh and flavorful love kale!
I love kale too! Thanks so much.
This soup is jammed packed full of good stuff, Julia! I’m so excited for the weather to cool down and for soup weather to arrive. Pinned!
It really is. I was ready for fall weather and soups and then the 90 degrees came back to Cleveland. That is OK though because I do love warm weather and being able to run around outside so maybe I have to put the soups on the back burner for another week. 😉
YUM! I’m loving how packed this soup is with things that will actually keep me FULL! I’m definitely pinning this one!
Thanks for pinning Liz! It is packed full of good stuff.
I love soups, but I do have boundaries–I prefer to not eat them in 100 degree southern summer weather. Anxious for it to cool off so I can make this!
Haha! Yes, I hear ya! It is 90 here this week so we won’t be eating soup either, even though there have been times I have been known to do that!