Creamy soups don’t need cream! Yes, this completely plant-based soup is creamy and delicious because it’s pureed with a bit of potato, which gives it the body and silkiness. Stirring in cooked farro gives it a perfect combination of creamy soup and chewy grains.
Farro is great for a vegetarian diet because it has one of the highest protein contents of all the grains, at 6g per 1/4-cup (dry) serving.
Active time: 20 minutes | Total time: 30 minutes
Creamy Vegan Kale and Farro Soup
Ingredients
• 1/4 cup (52g) farro, dry
• 1 tbsp olive oil
• 1 yellow onion, diced
• 1 large garlic clove, minced
• 2 cups vegetable stock
• 1 cup Yukon Gold potato, diced
• 8 oz. kale, stems removed, roughly chopped
• 1 tsp dried thyme
• 1 tsp lemon juice, or more to taste
Directions
Place 2 cups of water in a small pot and bring to a boil. Add the farro and cook for about 20 minutes if using pearled farro, or up to 1 hour if using whole farro. When tender, drain and set aside.
Heat 1 tbsp olive oil in a large pot over medium-high heat. Add the onion. Once it starts to sizzle, reduce the heat to medium-low and cook, stirring occasionally, until the onion is soft and golden, at least 5 minutes. Add the garlic and cook, stirring, for 1 minute. Add the stock and potato, then increase the heat to high.
When the stock comes to a boil, cover, reduce the heat, and simmer for 10 minutes. When the potatoes are tender, add 1/4 cup water, kale, and thyme, and cook for 5 minutes longer.
Transfer the contents of the pot to a blender or food processor and puree until very smooth. Stir in the lemon juice and cooked farro.
Serves: 2 | Serving Size: 1 1/2 cups
Nutrition (per serving): Calories: 235; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 681mg; Carbohydrate: 36g; Dietary Fiber: 4g; Sugar: 4g; Protein: 6g
Nutrition Bonus: Calcium: 8%; Iron: 16%; Potassium: 597mg; Vitamin A: 13%; Vitamin C: 39%
Originally published: March 9, 2021; Updated March 2026
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