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 {source: Best Food Facts}.
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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.
Ingredients
- 2 cups farro, cooked
- 2 Tablespoons olive oil
- 2 cups sweet onion, chopped
- 1/2 cup chopped carrots
- 1/2 cup chopped celery
- 3 garlic cloves, minced
- 1 bay leaf
- 1 teaspoon dried rosemary
- 3 cups of water
- 3 cups of vegetable broth
- 1 – 15 oz. can chickpeas, drained and rinsed
- 1 – 14.5 oz. can 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 fresh parsley, chopped
- Salt and pepper to taste
- Garnish with freshly grated parmesan cheese
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.
Adapted from Cooking Light
Jenn @ peas and crayons says
OHMYGOSH THIS SOUP! YES!
Julia says
Thanks girl! 😉 I love it too!
Marisa @ All Our Way says
I can feel the supercharge of the nutrition entering my system! I looks wonderful. There is something about kale that I simply love!! In soup I prefer it to spinach because it holds up better. Thank you for sharing! Have a wonderful Sunday.
Julia says
You are so right–it does hold up better in soups. And yes, this will give you just the supercharger you need. 😉
Kristina says
this sounds SO good!
Dana @ Foodie Goes Healthy says
This is just my kind of soup- filled with veggies and hearty enough to be a meal. I love that it packs extra flavor from smoked paprika. I haven’t experimented much with smoked paprika; now I’ll have to try it in soup. And yes, I too love soup year-round, especially when it’s a meal already made and waiting in the freezer.
Debra @ Bowl Me Over says
I’m such a soup girl and this bowl of yum looks amazing! Can’t wait to give this recipe a try.
Julia says
I am a soup girl too! Thanks!
Laura says
LOVE the smoked paprika! And I love soups like this that are chock full of legumes. SO READY for food like this–dying for fall to come!
Julia says
Smoked paprika is the best…if you like that smoky flavor. I think a lot of people are ready for cooler weather, at least those in really hot climates!
Marie @ Not Enough Cinnamon.com says
Yum! I must admit that I usually limit kale to my green smoothies and this soup sounds like a delicious way to expand my kale horizon haha.
Julia says
Try it! I don’t think you will be dissapointed.
Judy@ImBoredLetsGo says
I love faro and never seem to use it enough. Such a delicious and healthy looking soup. Pinning this to make for sure!
Judy@ImBoredLetsGo recently posted..Dark and Stormy
Julia says
I actually go through times when I use it a ton and times I kind of forget about it. I like it a lot though! It is so hearty and nutty with a good texture for soups. Thanks for pinning. 😉
Amy @ A Healthy Life For Me says
Fall is a coming and this soup looks perfect for a cold day!
Julia says
It sure it!
Chicago Jogger says
I LOVE the idea of Superfood Saturday! This soup contains a few of my favorite ingredients too, kale, farro, & chickpeas 🙂 Sounds perfect for fall.
Julia says
Thanks so much. I hope people like the series. And yes, I love kale in soups and the farro is a great thing to use in soups.
Kristen @ A Mind Full Mom says
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!
Julia says
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!
Liz @ I Heart Vegetables says
YUM! I’m loving how packed this soup is with things that will actually keep me FULL! I’m definitely pinning this one!
Julia says
Thanks for pinning Liz! It is packed full of good stuff.
Melanie | Melanie Makes says
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!
Julia says
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. 😉
Florian @ContentednessCooking says
This looks so fresh and flavorful love kale!
Julia says
I love kale too! Thanks so much.
Des @ Life's Ambrosia says
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!
Julia says
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! 😉
Gina @ Running to the Kitchen says
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!
Aggie | Aggie's Kitchen says
This soup looks so delicious and good for you ! I need to remember to try farro in soup. Yum
Julia says
Farro in soup is great! I keep reminding myself to use it more too. Thanks Aggie!