Farro and Cranberry Bean Soup

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Pack your soup with nutrition, protein, and fiber!

At Skinny Ms., 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.

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Farro and Cranberry Bean Soup

This hearty bean soup is perfect for the colder months and is great for lunch or dinner.
Yield 4 people
Serving Size 1.75 cups
Course Dinner, Lunch, Soup
Cuisine Universal

Ingredients

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

Instructions

  • Boil the farro in salted water for 30 minutes then drain, discard the water and set the farro aside.
  • 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.
  • Transfer half of the beans to a blender then blend until creamy. Set aside.
  • 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.
  • 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.
  • Add the farro then season with salt and pepper. Cook for another 5 minutes. Discard the rosemary.
  • Before serving, drizzle with remaining extra virgin olive oil. Serve hot.

Nutrition Information

Serving: 1.75cups | Calories: 181kcal | Carbohydrates: 19g | Protein: 5g | Fat: 10g | Saturated Fat: 1g | Sodium: 155mg | Fiber: 6g | Sugar: 3g |
SmartPoints (Freestyle): 6
Keywords Diabetic-Friendly, Low-Carb, Vegetarian

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Rowena Dumlao-Giardina

Rowena is a recipe developer and food & travel writer/photographer from Italy with Asian roots. Creating healthy dishes in her own kitchen is priority. She believes there is nothing more satisfying than knowing that her family is eating natural & nutritious meals.

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