Chickpea Farro Soup
This chickpea farro soup is hearty, healthy, and ready in 30 minutes. Made with simple ingredients, it’s a perfect cozy meal for any night.
Sticking to nutFree? Minestrone Soup, Slow Cooker Minestrone Soup, Creamy Chicken Noodle Soup, and Potato Rosemary Soup fit right in.
How This Soup Became My Post-Holiday Favorite
First of all, I have to confess something: I got caught up in the holiday cookie madness and kept this soup recipe from you for way too long. I made it in December after a fun Golden Globes party where I stayed up too late and ate too much chocolate. The next day, all I wanted was something healthy and soothing. That’s when this chickpea farro soup came to life. It was so easy and so satisfying that I knew I had to share it, once the cookie season was over. So here it is: a hearty, tomato-based soup with chewy farro, tender chickpeas, and fresh spinach. Trust me, it’s worth the wait.
Why This Soup Deserves a Spot in Your Weekly Rotation
- It comes together in about 30 minutes using mostly pantry staples, you probably already have canned tomatoes, chickpeas, and farro on hand.
- The combination of nutty farro and creamy chickpeas in a rich tomato broth makes it hearty enough for dinner, even without meat.
- It’s naturally vegan and packed with spinach, so you can feel good about eating a second bowl.
A Closer Look at Key Ingredients
- Farro: I always use pearled farro for its quick cooking time and nutty bite. It holds its shape well in soup. If you can’t find it, try barley or spelt.
- Chickpeas: Canned chickpeas are a time-saver. Just drain and rinse them to reduce sodium. They add protein and creaminess.
- Baby spinach: Stirred in at the end, it wilts in seconds and adds a bright green color and earthy flavor. You can swap with kale or Swiss chard.
Tools You’ll Need for This Recipe
- Large pot or Dutch oven for even heat distribution and plenty of room
- Chef’s knife and cutting board for prepping veggies
- Measuring cups and spoons
- Ladle for serving
My Best Tips for Making This Soup
The most important tip relates to the farro. If you’re cooking it from dry, plan ahead: rinse 3/4 cup farro, simmer in salted water for about 25 minutes, then drain. I love using Trader Joe’s 10-minute farro when I’m short on time, it’s the same nutty flavor but cooks in a snap. Just be sure to add the spinach at the very end and stir until it wilts, which takes less than a minute. Overcooking will make the spinach mushy. Also, taste the soup after adding salt and pepper, the saltiness of your vegetable broth can vary, so adjust accordingly.
Four Ways to Change Up This Soup
If you’re in the mood for something different, try blending half the soup with an immersion blender for a creamier texture. For a meatier version, add crumbled cooked Italian sausage or shredded chicken along with the tomatoes. Swap the spinach for kale if that’s what you have, just let it cook a minute longer. And if you like a kick, stir in a pinch of red pepper flakes or a few dashes of hot sauce at the end.
How to Serve This Soup for a Complete Meal
I always serve this soup with a thick slice of crusty bread for dipping. A simple green salad on the side adds crunch and freshness. If you want to make it extra special, drizzle each bowl with good olive oil and a sprinkle of red pepper flakes for a little heat. Grated Parmesan cheese is my favorite finishing touch, but for a vegan version, try nutritional yeast or a dollop of pesto.
Storing Leftover Chickpea Farro Soup
Let the soup cool completely before transferring it to an airtight container. It will keep in the fridge for 3 to 4 days. The farro will absorb some liquid as it sits, so the soup thickens overnight. That’s not a bad thing, just add a splash of water or broth when reheating to loosen it up.
Can You Freeze This Soup?
Absolutely. Freeze the cooled soup in freezer-safe containers, leaving about an inch of headspace for expansion. It will keep well for up to 3 months. Thaw overnight in the refrigerator before reheating. The spinach may lose some brightness after freezing, but the flavor remains just as good.
How to Reheat This Soup Without Ruining It
For best results, reheat the soup on the stovetop over medium-low heat, stirring occasionally. If it’s too thick, add a splash of broth or water. You can also microwave individual portions in a microwave-safe bowl, covered, for 2 to 3 minutes, stirring halfway through. Avoid boiling vigorously, which can cause the farro to become mushy.
Common Questions About This Soup
What kind of farro should I use?
Pearled farro works best because it cooks faster and has a tender chew. Whole farro takes much longer to cook and isn’t ideal for this quick soup. If you can’t find farro, substitute with barley or brown rice.
Can I use fresh tomatoes instead of canned?
Yes, you can substitute 6 to 8 fresh Roma tomatoes, peeled and diced, for the canned. You’ll need to simmer them a bit longer to break down. Canned tomatoes are more convenient and consistent, especially in winter.
Is this soup gluten-free?
No, farro is a wheat grain and contains gluten. For a gluten-free version, swap farro for brown rice, quinoa, or another gluten-free grain like sorghum.
Can I make this soup in a slow cooker or Instant Pot?
Yes. For a slow cooker, sauté the vegetables on the stovetop first, then transfer everything except the farro and spinach to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Add cooked farro and spinach just before serving. For the Instant Pot, use the sauté function for the vegetables, then add broth, tomatoes, and chickpeas. Pressure cook on high for 8 minutes, quick release, then add farro and spinach.
Recipe
Chickpea Farro Soup
This easy, healthy, and hearty soup is great for lunch or dinner. Serve with a loaf of crusty bread.
Ingredients
- 2 tbsp olive oil
- 1 yellow onion, chopped
- 1 carrot, chopped
- 1 celery rib, chopped
- 3 garlic cloves, minced
- 2 bay leaves
- 30 oz vegetable broth
- 28 oz diced tomatoes with juices
- 15 oz chickpeas, rinsed and drained
- 0.5 tsp dried basil
- 0.5 tsp dried oregano
- 1.5 cup cooked farro
- 1 cup baby spinach, roughly chopped
- salt
- freshly ground black pepper
- parmesan cheese, grated, for serving, optional
Instructions
- 1
In a large pot, heat the olive oil over medium-high heat. Add the onion, carrot, and celery. Cook until vegetables are tender, about 5 minutes. Add the garlic and bay leaves and cook for an additional 2 minutes.
- 2
Stir in the broth, tomatoes, chickpeas, basil, and oregano. Bring to a simmer and cook, uncovered, for 10 minutes to blend the flavors. Add the farro and spinach and stir just until the spinach is wilted. Season the soup with salt and pepper, to taste. Ladle into soup bowls and serve warm. Garnish with grated Parmesan cheese, if desired.
- 3
Note-to cook the farro, rinse and drain ¾ cup farro. Place in a pot and add enough water to cover. Add a little salt. Bring to a boil; reduce heat to medium-low and simmer for about 25 minutes. Drain any excess water. OR you can buy Trader Joe’s 10 minute farro, it is my favorite and only takes 10 minutes to cook. For vegan, omit the Parmesan cheese.
Nutrition (per serving)
Calorie breakdown
How this was calculated — 15 of 16 ingredients matched
Nutrition information is automatically calculated from USDA FoodData Central, so should only be used as an approximation. Actual values may vary depending on the ingredients, brands, and preparation methods used.
Open in analyzerKeyword: Boiled, dairyFree, fall, healthy, hearty, nutFree, vegan, vegetarian, winter
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