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Farro, Lentil, and Vegetable Soup
Serves 6
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours.
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Ingredients
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 1/2 cups (350 mL) finely diced onion
- 2 cups (500 mL) finely diced leek
- 1/4 cup (60 mL) French (Puy) lentils
- 1 Tbsp (15 mL) fresh thyme leaves
- 4 cups (1 L) low-sodium vegetable stock
- 2 cups (500 mL diced peeled carrots
- 1 cup (250 mL) pre-cooked farro
- 1 cup (250 mL) finely chopped Swiss chard or spinach
- 1/4 tsp (1 mL) salt
- 1/2 tsp (2 mL) freshly ground black pepper
- 1 Tbsp (15 mL) lemon zest, divided, for garnish (optional)
- 1 Tbsp (15 mL) fresh chervil or tarragon, divided, for garnish (optional)
Nutrition
Per serving:
- calories 120
- protein 4 g
-
total fat
3 g
- sat. fat 0 g
-
total carbohydrates
21 g
- sugars 3 g
- fibre 5 g
- sodium 139 mg
Directions
01
In large, wide-bottomed pot over medium-low heat, soften onion and leek in olive oil, about 3 to 5 minutes. Add lentils and thyme and stir through, for another 2 minutes. Add vegetable stock, cover, and bring to a boil on high heat. Reduce heat to medium-low and simmer, covered, for about 12 to 15 minutes. Lentils will have softened but will still have a bite. Add carrots and simmer until carrots are just cooked, about 10 minutes. Add farro and chard leaves and stir through. Check seasoning and, if required, add salt and pepper. To serve, pour into bowls and garnish with lemon zest and chervil, if you wish.
