Alright, let’s be real. There’s a public health crisis going on outside and if you’re practicing your social distancing (you should be), then you are probably making a lot of your meals at home using all of your stocked up food and pantry staples.
Well, this soup is for you, my friends. It is the perfect social-distancing-during-the-COVID-19-public-health-crisis recipe. Why? Because it calls for things you probably already have and it’s a soup which can help to alleviate symptoms, such as a sore throat and other flu-like symptoms.
What makes this soup nutritious?
This soup has everything you need in one dish. It consists of healthy protein, nutritious carb, and plenty of vegetables.
The Protein: Italian chicken sausage and white beans (I used cannellini beans, also known as white kidney beans or northern beans). Chicken sausage is a leaner protein compared to pork or beef and has less fat. White beans are rich in fiber, potassium, and antioxidants making it a healthy bean for your heart.
The Carbohydrate: Farro- my favorite ancient grain in the world. It’s very popular in Italian cuisine and is so delicious. Nutty in texture and super hearty, it is also super nutritious. It is packed with fiber, antioxidants, protein, and is a 100% whole grain. However, it is NOT gluten-free and does contain wheat.
The Vegetables: KALE, carrots, celery, onion, and garlic. A mix of dark leafy greens and colorful veggies to eat the rainbow.
Can I make this soup vegetarian?
Yes! Absolutely. To make this soup vegetarian, you would omit the chicken sausage and use vegetable broth in place of chicken broth. And to make it vegan, omit the parmesan cheese on the top.
What about gluten-free?
Yup! You can always swap-out the farro for brown rice, white rice, or quinoa, or any other gluten-free grain. You might just have to adjust the amount of liquid to cook the grain, depending on which one you choose.
Tuscan Sausage, Kale and Farro Soup
Ingredients
- 4 tbsp Olive Oil extra virgin
- 3/4 lb Spicy Italian Chicken Sausage, sliced fully cooked or raw sausage
- 1 Yellow Onion, chopped
- 2 Carrots, large, peeled and chopped
- 2 Celery Stalks, chopped
- 4 Garlic Cloves, minced
- 2 Bay Leaves
- 1 tsp Italian Seasoning
- 2/3 cup Pearled Farro
- 6 cups Chicken Stock
- 1 15.5 oz can White Beans, drained and rinsed
- 1 bunch Kale, chopped
- Salt and pepper, to taste
- Parmesan, grated to top
Instructions
- Heat two tablespoons of the olive oil in a large dutch oven or pot on medium high. Add in the sliced sausage. If you're using fully cooked, just heat the sausage until browned on both sides. If you're using raw sausage, make sure you heat until the sausage is fully cooked and browned. Once fully cooked and nicely golden brown, transfer the sausage to a plate and set aside.
- Add in the remaining olive oil to the pot and sauté the onion, carrots, and celery until the vegetables start to soften and the onion becomes translucent. About 4-5 minutes. Once the onion is translucent, add in the garlic, bay leaves, and Italian seasoning and cook for another minute. Add in the farro and mix until coated with the oil. Next, add in the chicken stock.
- Bring the soup to a boil over high heat. Once it reaches a boil, reduce the heat to medium and let simmer, stirring often until the farro is almost done- nice and tender. Add in the white beans and the kale. Cook until the white beans and farro are tender and the kale is wilted.
- Once the farro is fully cooked and the soup is ready, turn off the heat and discard the bay leaves. Season with salt and pepper to taste. Top with parmesan cheese. Serve and enjoy!
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