Farro Soup in the Style of Lucca: Minestra di Faro Lucchese

Health score
46%
Farro Soup in the Style of Lucca: Minestra di Faro Lucchese
95 min.
4
535kcal

Suggestions

Ingredients

  • 12 ounce borlotti beans rinsed drained canned
  • large carrots cut into 1/4-inch half moons
  •  celery stalks thinly sliced
  • tablespoons basil leaves fresh cut into chiffonade
  • 1.5 cups peas fresh green
  •  leek light white green thinly sliced
  • tablespoons olive oil extra-virgin
  •  onion spanish thinly sliced
  • servings parmigiano-reggiano freshly grated
  • servings salt and pepper black freshly ground
  • tablespoons tomato paste 
  • servings water 
  • cup faro (may substitute wheat berries)

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. In a 10-inch Dutch oven or stockpan, heat the olive oil over a medium-high flame until hot but not smoking.
  2. Add the onion, celery, and leek and cook, stirring occasionally, until soft and light golden brown, about 5 minutes.
  3. Add the faro, beans, and tomato paste, stirring so that the tomato paste is spread throughout the pan.
  4. Add salt and pepper, to taste.
  5. Add water until the mixture is completely covered.
  6. Let the liquid come to a boil then lower the heat and let the soup simmer gently for 30 minutes.
  7. Add the peas and the carrots, stirring to combine, and continue to cook for another 30 minutes, adding more water when necessary to keep the soup from getting to dry.
  8. To serve: Divide evenly between 4 warmed soup bowls and garnish, to taste, with basil and Parmigiano-Reggiano.

Nutrition Facts

Calories535kcal
Protein19.11%
Fat31.9%
Carbs48.99%

Properties

Glycemic Index
89.04
Glycemic Load
5.25
Inflammation Score
-10
Nutrition Score
25.662174058997%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Apigenin
0.07mg
Luteolin
0.08mg
Isorhamnetin
1.38mg
Kaempferol
0.86mg
Myricetin
0.07mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:535.09kcal
26.75%
Fat:19.47g
29.96%
Saturated Fat:6.51g
40.69%
Carbohydrates:67.29g
22.43%
Net Carbohydrates:50.06g
18.2%
Sugar:7.58g
8.42%
Cholesterol:20.4mg
6.8%
Sodium:841.37mg
36.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.25g
52.5%
Vitamin A:7159.16IU
143.18%
Fiber:17.24g
68.94%
Calcium:462.92mg
46.29%
Vitamin K:40.99µg
39.04%
Phosphorus:372.95mg
37.29%
Vitamin C:30.38mg
36.82%
Folate:131.13µg
32.78%
Manganese:0.63mg
31.57%
Iron:4.82mg
26.78%
Magnesium:76.74mg
19.18%
Potassium:626.95mg
17.91%
Copper:0.34mg
16.9%
Zinc:2.43mg
16.23%
Vitamin B1:0.24mg
16.17%
Selenium:10.99µg
15.7%
Vitamin B6:0.31mg
15.62%
Vitamin E:2.28mg
15.22%
Vitamin B2:0.25mg
14.57%
Vitamin B3:2.26mg
11.3%
Vitamin B12:0.36µg
6%
Vitamin B5:0.49mg
4.92%