Fall Farro Soup
Yields: 6 servings
Working with seasonal herbs and veggies is what makes this soup so flavourful! Tip: Pre-soaking your grains overnight makes them more digestible, the nutrition they have to offer is more bio available, and it also conveniently cuts down on cook-time! This is because beans and legumes are high in phytic acid which is that outer barrier they have. However, it breaks down when soaked in water for a few hours. If you don’t have time to soak your grains overnight, be sure to at least give them a good rinse as this also helps soften that layer.
1 onion
2 stalks celery diced
4 small or 2 medium carrots, diced
2 tsp each fresh thyme, rosemary, and sage finely chopped
3 garlic cloves minced
1-2 cups protein of choice (we used x2 398mL cans of chickpeas)
6-8 cups veggie stock (see step 7)
4 tbsp tomato paste
1 cup grain of choice, rinsed (we used farro but note that cook time may vary with other grains).
Salt & pepper
Pinch chili flakes
Garnish with fresh herbs (optional)
Place olive oil in a stock pot over medium heat, add onions, celery and carrot.
Sauté until veggies are tender and onions are soft and translucent.
Add the garlic and stir for another minute or two until fragrant.
Add herbs and tomato paste, chilli flakes and salt & pepper stirring until veggies are coated then add in drained and rinsed chickpeas and farro.
Pour in the veggie broth then raise the heat bringing soup to a gentle boil.
Once boiling, reduce heat simmering covered until farro is tender about 20-25 minutes.
Check the thickness of your soup at this time, deciding if you would like to add the remaining 2 cups of stock, a note that the soup will thicken once cooled.
