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Einkorn Farro Soup

Einkorn Farro Soup

Farro Soup—or zuppa di farro, as they refer to it in Lucca—is a hearty, meatless soup made with wheat berries, vegetables, and beans. A poor man’s meal, but in reality, this soup is very rich in plant protein, fiber, and nutrients. In Italy, they say a soup like this tastes even better when reheated the next day after sitting in the refrigerator, and we agree. So, you might be wondering, what exactly does the word farro mean? Farro is the common Italian word that refers to three ancient species of wheat- einkorn, emmer, and spelt. A group of farmers in an area of Tuscany called Garfagnana grow and preserve emmer wheat, and that is usually the species that the term farro refers to. However, spelt is sometimes referred to as farro spelta, and einkorn as farro piccolo, or the small farro. Soup is often served at dinner time in Italy because a lighter meal in the evening is preferred. Italians believe that if you eat heavy meals too close to bedtime, your sleep will be disrupted with bad dreams. The addition of einkorn wheat berries, which are rich in protein, makes farro soup much more sustaining than the infamous minestrone.

Einkorn Farro Soup

Serves 4 

Ingredients

Instructions

  1. In a medium saucepan, cook 2 tablespoons of oil, onion, carrot, celery, tomatoes, potatoes, rosemary and salt to taste on medium heat for 10 minutes, stirring frequently.
  2. Remove the rosemary, add the water and let the soup come to a boil on medium-high heat.
  3. Lower the heat to maintain a low boil, then add the wheat berries. Cook for 25 minutes.
  4. Add the beans and cook for 10 minutes more.
  5. Turn off the heat, let the soup cool for 15 minutes. Stir in the remaining tablespoon of oil and cheese, then serve.
  6. Once cooled, store in an air-tight container for up to 3 days and reheat in a saucepan on low heat, adding a bit of water if it becomes too thick in the refrigerator.

Notes: You may soak the einkorn overnight before making the soup by covering them by placing them in a bowl and covering them with 2-inches of water. However, if you forget to soak your wheat berries, you can still make this soup and it will be delicious. 

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