Seriously Italian: Zuppa di Farro

Dairy Free
Health score
6%
Seriously Italian: Zuppa di Farro
45 min.
10
230kcal

Suggestions


Welcome to the delightful world of Italian cuisine, where every recipe tells a story and every bite transports you to rustic kitchens filled with warmth and flavors. Today, we present a cherished dish, Zuppa di Farro, a hearty and wholesome soup that highlights the versatile grain farro, beloved in traditional Italian cooking.

This dish is not only dairy-free but also packed with nutrients, making it a fantastic choice for a comforting side or healthy meal. The combination of earthy farro, savory pancetta, and aromatic herbs creates a mouthwatering experience that tantalizes the taste buds and nourishes the body. With a rich beef stock base, this soup is elevated by the sweetness of sautéed onions and the brightness of crushed tomatoes, striking a perfect balance of flavors.

What truly makes Zuppa di Farro stand out is its ability to bring people together. Perfect for sharing at family gatherings or cozy dinners among friends, this recipe serves ten and is completed in just 45 minutes, allowing you to enjoy quality time with your loved ones while indulging in a warm, delicious bowl. Let’s embrace the essence of Italian cooking—simplicity layered with depth and comfort—as we prepare this soul-soothing dish that will surely become a staple in your kitchen.

Ingredients

  •  bay leaves 
  • cups beef stock 
  • cups farro 
  • 0.5 teaspoon thyme dried fresh
  • medium clove garlic peeled smashed
  • tablespoons olive oil 
  • medium onion diced
  • ounces pancetta diced
  • cup plum tomatoes canned crushed chopped
  • 10 servings salt and pepper to taste

Equipment

  • bowl
  • pot
  • blender

Directions

  1. Place the farro in a large bowl and cover it with one quart of cold water.
  2. Let the farro soak for two hours, then drain it, discarding the water.
  3. Heat the oil in a large stockpot and add the garlic clove.
  4. Let the garlic sizzle and cook in the oil until it begins to turn golden brown, then remove it.
  5. Add the diced onion and pancetta to the oil, stirring it well. Season this mixture with a pinch of salt and stir, sautéing on low heat until the onions and pancetta soften and turn translucent at the edges. Stir in the herbs and sauté for another minute. Do not allow the mixture to brown.
  6. Add the tomatoes to the pot and stir, then add the farro, 4 cups of the stock, and 1 cup of water. Bring the mixture to a gentle simmer, then cover the soup and lower the heat. Simmer the soup covered for 45 minutes, stirring every 10 to 15 minutes. As the moisture absorbs, add more stock to the pot, a cup or so at a time, keeping the grains loose and suspended in liquid.
  7. When the farro is tender, the soup is done. Allow it to cool for about 30 minutes in the pot.
  8. Remove about 2 cups of the soup to a blender container and puree it smooth. Stir the pureed mixture into the soup, and add more stock if necessary. The soup should not be thick or gloppy, but loose and liquid.
  9. Return the soup to the heat before serving; garnish with parsley, a dribble of olive oil and a grating of cheese.
  10. Leftovers advice: Store extra soup for up to three days. The soup will continue to absorb moisture as it sits, so you may have to thin it to the proper consistency with water or additional stock before reheating.

Nutrition Facts

Calories230kcal
Protein13.38%
Fat27.18%
Carbs59.44%

Properties

Glycemic Index
9.5
Glycemic Load
0.5
Inflammation Score
-5
Nutrition Score
10.122173936471%

Flavonoids

Naringenin
0.16mg
Luteolin
0.01mg
Isorhamnetin
0.55mg
Kaempferol
0.09mg
Myricetin
0.04mg
Quercetin
2.38mg

Nutrients percent of daily need

Calories:229.57kcal
11.48%
Fat:7.11g
10.94%
Saturated Fat:1.49g
9.34%
Carbohydrates:34.98g
11.66%
Net Carbohydrates:28.24g
10.27%
Sugar:2.19g
2.43%
Cholesterol:3.74mg
1.25%
Sodium:521.83mg
22.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.87g
15.74%
Manganese:0.58mg
29.04%
Fiber:6.74g
26.95%
Selenium:18.05µg
25.78%
Vitamin B3:3.48mg
17.42%
Phosphorus:150.64mg
15.06%
Potassium:463.5mg
13.24%
Copper:0.26mg
13.11%
Vitamin B6:0.23mg
11.73%
Magnesium:46.26mg
11.57%
Vitamin B2:0.19mg
11.13%
Vitamin B1:0.15mg
10.28%
Iron:1.6mg
8.86%
Zinc:1.23mg
8.2%
Vitamin K:6.33µg
6.03%
Vitamin E:0.79mg
5.24%
Vitamin C:4.18mg
5.06%
Folate:17.88µg
4.47%
Vitamin A:210.74IU
4.21%
Calcium:30.03mg
3%
Vitamin B5:0.18mg
1.81%