Creamy soups don’t need cream! Yes, this all-vegetable soup is creamy and delicious because it’s mashed with a little mashed potatoes, which gives it body and smoothness. Stirring in cooked farro creates a perfect combination of creamy soup and chewy grains.
Farro is great for a vegetarian diet because it has one of the highest protein contents of any grain 6g per 1/4 cup Serve (dry).
Active time: 20 minutes | Total time: 30 minutes
Creamy Vegan Kale and Farro Soup
Ingredients
• 1/4 cup (52 g) farro, dry
• 1 tbsp olive oil
• 1 yellow onion, diced
• 1 large garlic clove, minced
• 2 cups vegetable broth
• 1 cup Yukon Gold potato, diced
• 8 oz. Kale, stems removed, roughly chopped
• 1 teaspoon dried thyme
• 1 teaspoon lemon juice or more to taste
Directions
Place 2 cups of water in a small saucepan and bring to a boil. Add the farro and cook for about 20 minutes if using pearled farro, or up to 1 hour if using whole farro. When soft, drain and set aside.
Heat 1 tablespoon olive oil in a large pot over medium-high heat. Add the onion. Once it begins to sizzle, reduce the heat to medium-low and cook, stirring occasionally, until the onion is soft and golden brown, at least 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the broth and potatoes then increase the heat.
When the broth boils, cover, reduce the heat and simmer for 10 minutes. When the potatoes are tender, add 1/4 cup water, kale and thyme and cook for another 5 minutes.
Transfer the contents of the pot to a blender or food processor and puree until very smooth. Stir in the lemon juice and cooked farro.
Servings: 2 | Serving Size: 1 1/2 cups
Nutritional values
Nutritional bonus: Calcium: 8%; Iron: 16%; Potassium: 597 mg; Vitamin A: 13%; Vitamin C: 39%
Originally published: March 9, 2021; Updated March 2026
The post Creamy Vegan Kale and Farro Soup appeared first MyFitnessPal Blog.
