An Italian inspired recipe for Sausage & Sweet Potato Farro Soup. A bright comforting soup that’s packed full of flavour as well as fibre and vitamins!
We’re only a few months into 2016 but thanks to the #PulsePledge and my own curiosity I’ve been having a great time challenging myself to use more lentils, beans, and new whole grains in my every day cooking. From kicking things up with Curried Lentil & Butternut Squash Quesadillas and my Spiced Chicken & Veggie Power Bowl with barley to comforting favourites like Easy Creamy Chicken & Barley Soup and Warm Lentil & Roasted Potato Salad it’s certainly been a lot more interesting, not to mention appetizing to venture outside of just rice and potatoes for carbs. And while I can never see myself growing tired of lentils or barley I do have a new favourite.
My latest obsession is with farro. A delightful little Italian grain full of nutty, chewy texture that satisfies a craving rice and potatoes never could. It might seem a little unusual but it’s becoming increasingly easier to find. A few years ago while living in Vancouver I had to go to a specialty store to find it but now I’m happy to report I found it at my local small grocery store. This is a store that can’t always be bothered to regularly stock bread let alone hard to find specialty ingredients, so hopefully that means you can find it too. So take a look next time you’re at the store and you might be pleasantly surprised!
One thing to note, farro and spelt are not the same thing! Although they are commonly confused, they most definitely do not have the same cooking time either. So look closely at the label and look for the scientific name “Triticum dicoccum”. Also check out this post on How to Cook Farro for more tips.
Now on to today’s recipe, Sausage & Sweet Potato Farro Soup. An Italian-inspired colourful and comforting rustic soup. Good news! In addition to bursting full of earthy comforting flavour this rustic recipe is packed full of fibre and vitamins from all the different ingredients. Sweet potato, cannellini beans, spinach and of course farro combined together in this recipe serve up 6 grams of fibre, 15 grams of protein and over 100% of your daily vitamin A per serving. Make sure to use a low fat smoked ham sausage like I did and you’ll also only have 3 grams of fat and come in around 220 calories a bowl. It’s still really filling and most definitely satisfying. What’s not to love about that?
- 1 medium onion, diced
- 1 clove garlic, minced
- 200 grams (~7 oz) low fat smoked ham sausage
- 2 tsp oil
- 4 cups chicken stock
- 4 cups water
- 2 cups sweet potato, cubed small
- 2 cups cooked cannellini beans
- 1 cup farro, dry
- 2 cups chopped fresh spinach
- 2 tsp parsley (fresh or dried)
- salt & pepper
- Place a large pot over medium heat and add 2 tsp oil. Sauté onions and garlic for about 5 minutes until soft. Add smoked ham sausage and cook for a few more minutes until sausage starts to brown.
- Season with salt, pepper and parsley.
- Add chicken stock, water, sweet potatoes, cannellini beans and farro and bring to a boil.
- Turn down heat to a simmer and partially cover with a lid for 30 minutes*
- Add spinach to soup and serve.
What are some of your favourite “new to you” ingredients? Have you taken the #PulsePledge or are you trying to cook with more whole grains? Let me know what’s going on in your kitchen! Cheers 😉