Farro Soup with Chorizo

Dairy Free
Very Healthy
Health score
61%
Farro Soup with Chorizo
20 min.
4
453kcal

Suggestions

Ingredients

  • 15 ounce chickpeas rinsed canned
  •  carrots chopped
  • 0.5 cup farro 
  • servings kosher salt and pepper 
  • cups chicken broth low-sodium
  • tablespoon olive oil 
  •  onion chopped
  • ounces chorizo spanish sliced (cured sausage)
  • bunch swiss chard roughly chopped
  • tablespoon tomato paste 

Equipment

  • pot
  • dutch oven

Directions

  1. Heat the oil in a Dutch oven over medium-high heat.
  2. Add the chorizo and cook, stirring occasionally, until browned, 2 to 3 minutes.
  3. Transfer to a plate.
  4. Add the carrots, onion, 1/4 teaspoon salt, and 1/4 teaspoon pepper to the pot. Cook, stirring, until the vegetables begin to soften, 4 to 5 minutes.
  5. Add the tomato paste and cook, stirring, until it is slightly darkened, 1 to 2 minutes.
  6. Add the broth, farro, and 2 cups water and bring to a boil. Reduce heat to medium and simmer until the farro is tender, 20 to 25 minutes. Stir in the chickpeas, chard, chorizo, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Simmer until the chard is tender, 3 to 5 minutes.

Nutrition Facts

Calories453kcal
Protein20.4%
Fat40.2%
Carbs39.4%

Properties

Glycemic Index
54.79
Glycemic Load
6.21
Inflammation Score
-10
Nutrition Score
28.809130347293%

Flavonoids

Catechin
1.13mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
1.38mg
Kaempferol
4.6mg
Myricetin
2.35mg
Quercetin
7.3mg

Nutrients percent of daily need

Calories:453.28kcal
22.66%
Fat:20.71g
31.86%
Saturated Fat:6.29g
39.34%
Carbohydrates:45.66g
15.22%
Net Carbohydrates:34.39g
12.51%
Sugar:4.43g
4.92%
Cholesterol:35.44mg
11.81%
Sodium:776.52mg
33.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.65g
47.3%
Vitamin K:629.75µg
599.76%
Vitamin A:9967.82IU
199.36%
Manganese:1.57mg
78.31%
Fiber:11.26g
45.05%
Vitamin B6:0.75mg
37.47%
Vitamin C:27.32mg
33.11%
Magnesium:119.66mg
29.91%
Iron:5.16mg
28.68%
Copper:0.56mg
28.07%
Phosphorus:267.57mg
26.76%
Vitamin B3:5.28mg
26.39%
Potassium:888.68mg
25.39%
Selenium:12.61µg
18.01%
Vitamin E:2.31mg
15.37%
Folate:54.33µg
13.58%
Zinc:1.92mg
12.78%
Vitamin B2:0.21mg
12.59%
Calcium:110.13mg
11.01%
Vitamin B1:0.15mg
9.8%
Vitamin B5:0.64mg
6.4%
Vitamin B12:0.24µg
3.93%
Source:My Recipes