Farro and Cranberry Bean Soup

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At SkinnyMs., we love a recipe that combines unexpected flavors, and this soup recipe comes with multiple surprises! The zest of tomato complements the mellow flavors of farro and borlotti beans. Rosemary adds an earthy, woody dash of herbal flavor, while traditional ingredients such as onion, carrot, and celery round out this delicious and surprising Farro and Cranberry Bean Soup.

Farro is a grain that has been used in the Mediterranean region for centuries, and is now experiencing a resurgence in popularity. You can find it at you local grocer, generally in the whole foods section. High in fiber, it’s a complex carbohydrate that sustains you and keeps your blood sugar stable. It’s also rich in vitamin B3 and zinc, and packs a nutty flavor. Borlotti beans, or cranberry beans, are high in lean protein and add their own dose of fiber as well. And the loads of vegetables that are packed into this soup provide fiber and antioxidants, without adding excess fat and calories. This soup loads you with nutrition, without any unnecessary refined, processed, or caloric ingredients.

Can’t find borlotti beans at your local grocer? Try substituting pinto beans or red beans in a pinch. They provide a similar texture and flavor, and have the same high protein and fiber as borlotti beans. Make this soup on a chilly weekend, and save leftovers to bring into work on Monday. Its fiber and protein content will fill you up all day and help to avoid cravings.

Farro & Cranberry Bean Soup

Farro & Cranberry Bean Soup

Yields: 4 servings | Serving Size: 1- 3/4 cups soup | Calories: 181 | Total Fat: 10 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 155 mg | Carbohydrates: 19 g | Dietary Fiber: 6 g | Sugars: 3 g | Protein: 5 g | SmartPoints (Freestyle): 6

Ingredients

  • 1-1/2 cups cranberry/borlotti beans, soaked overnight & drained
  • 1 cup farro, soaked for 2 hours & drained
  • 1 cup tomato puree
  • 2 cloves garlic, lightly crushed
  • 1 celery stalk, coarsely chopped
  • 1 carrot, coarsely chopped
  • 1 small or 1/2 big onion, coarsely chopped
  • 2 twigs fresh rosemary
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2-1/2 tablespoons extra virgin olive oil, divided

Instructions

  1. Boil the farro in salted water for 30 minutes then drain, discard the water and set the farro aside.
  2. In another saucepan, over medium heat, boil the beans with abundant water,1 twig of rosemary, 1 clove garlic, 1 tablespoon extra virgin olive oil, salt and pepper. Cook until the beans are tender, about 1 hour. Set aside. Discard the rosemary and garlic.
  3. Transfer half of the beans to a blender then blend until creamy. Set aside.
  4. In a third saucepan (large) with 1 tablespoon extra virgin olive oil, over medium heat, sautè the remaining garlic, celery, carrots and onions. After about 10 minutes, add the tomato puree then put down the flame. Add the remaining rosemary.
  5. Still in the saucepan with the tomato puree, over low heat, add the creamy and whole beans. Ladle some of the broth of the beans to keep a creamy and soupy consistency. Keep on adding broth to keep the same consistency.
  6. Add the farro then season with salt and pepper. Cook for another 5 minutes. Discard the rosemary.
  7. Before serving, drizzle with remaining extra virgin olive oil. Serve hot.
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