Greens and Grains Soup (from The Complete Plant-Based Diet)

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Standard / by / March 26, 2025 / No Comments

 

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Greens and Grains Soup

I enjoy a balanced meal that can be made in one pot and served in one bowl or on one plate. Beans, greens, and grains are at the heart of a healthy plant-based diet, and they’re the soul of this soup. Once you get the hang of this recipe, tap into your intuition and begin to play with the combinations, like brown rice, pinto beans, spinach, and some Mexican-style seasonings. The possibilities are nearly endless.

©JLFields JL Fields

Ingredients

  • 2 cups sliced onions
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 cup dry farro
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 1 15-ounce can diced tomatoes
  • 1 15-ounce can white kidney beans, drained and rinsed
  • 5 ounces arugula
  • 3 tablespoons lemon juice

Instructions

  1. In a large saucepan, combine the onions, carrots, and celery and dry sauté over medium-high heat, stirring occasionally, until the carrots are softened, about 5 minutes.
  2. Add the farro and stir until coated. Add the basil, oregano, rosemary, thyme, and 4 cups water and bring to a boil. Lower the heat to low, cover, and simmer for 30 minutes.
  3. Add the tomatoes and beans, raise the heat to medium-high, and bring back to a boil.
  4. Add the arugula and lemon juice and cook, stirring, until the arugula is a deep green and lightly wilted, 1 to 2 minutes more.
  5. Remove from the heat and serve.

Recipe Notes

SWAP IT: Wheat berries or pearled barley can be substituted for the farro and cooked for the same amount of time.

PER SERVING (2 CUPS): Calories: 183; Saturated Fat: 0g; Total Fat: 1g; Protein: 9g; Total Carbs: 38g; Fiber: 9g; Sodium: 122mg

Recipe from The Complete Plant-Based Diet by JL Fields.

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