Farro, an ancient grain similar to barley, adds texture and creaminess to this vegan version of Tuscan white bean soup with carrots and kale. Use Alubia Blanca or any small white beans, such as navy beans.
I’ve had a bag of Alubia Blanca white beans from Rancho Gordo sitting on my “bean shelf” for longer than I care to admit. I was overly optimistic a while back about turning myself from a canned bean user to a dried bean connoisseur and bought a bunch of Rancho Gordo beans, but as it turns out, old habits are hard to break. In order to cook with dried beans, you need to plan ahead to give them time to cook (and perhaps pre-soak), and I’m a last-minute kind of cook. The only times I plan ahead are holidays and (some) blog posts.
But the wonderful thing about Alubia Blanca beans is that they are so tiny that they don’t need to be soaked and they cook in the pressure cooker in about 45 minutes (including time to get to pressure and time to release pressure.) Even a never-plan-ahead cook like me can work with that time frame.
Alubia Blanca beans are about the length and width of black-eyed peas but not quite as plump. To me they taste similar to other white beans, such as Great Northern and Navy beans, and they hold their shape and firm texture after cooking.
I’ve been in the mood for a soup with beans and kale, so I decided to make a Tuscan white bean soup with these little beans. Soups with white beans and farro, the ancient grain that’s similar in size and texture to barley, are common in Tuscany, and I looked at a soup called Supper Soup of Sweet Squash, Farro, and Beans in The Italian Country Table by Lynne Rossetto Kasper to get a sense of the flavor profile. Unfortunately, my butternut squash had gone bad, so I wasn’t able to use it this time, but the soup came out beautifully without it–incredibly hearty and filling and loaded with flavor.
I used a large bunch of kale and three large carrots and I suggest that that is the minimum amount of vegetables you should use. As written, this is a very bean-heavy soup, the kind that fills you up quickly. So feel free to throw as much kale as you want into it, and add a small butternut or other winter squash, too, if you’d like. Serve it with or over a thick slice of whole grain bread with a squeeze of lemon juice or a sprinkle of lemon zest.
I realize that most people don’t have Alubia Blanca beans, so at the end of the recipe, I’ve added cooking times and instructions for other white beans. There are also non-Instant Pot instructions for those of you who prefer to make it on the stove.
More Instant Pot Soups
I love using the Instant Pot to make soups that normally would take a while to cook. Here are a few of my favorites. You can find all of my Instant Pot recipes here.
Pasta Fagioli with Cranberry Beans and Kale
Lentil Soup with Coriander and Cumin
Simple Instant Pot Black Bean Soup
Vegan Tuscan White Bean Soup in the Instant Pot
Ingredients
- 1 pound alubia blanca or other small white beans, dried
- 1/2 cup farro (or pearled barley or buckwheat groats, see notes)
- 6 cups water
- 1 tablespoon Better Than Bouillon No-Chicken Base or other vegetable bouillon
- 2 medium onions chopped (about 2 1/2 cups)
- 3 large carrots diced (about 1 1/2 cups)
- 3 ribs celery chopped
- 5 cloves garlic minced or pressed
- 16 ounces canned diced tomatoes (fire-roasted preferred)
- 2 sprigs rosemary (or 2 teaspoons, lightly crushed)
- 1 tablespoon thyme leaves
- 2 teaspoons dried basil
- 1/4-1/2 teaspoon black pepper
- 1/4-1/2 teaspoon red pepper flakes
- salt to taste
- 5 cups kale chopped (about 5 ounces without stems)
- 3-4 tablespoons nutritional yeast
- 1/4 teaspoon smoked salt or 1/2 tsp. smoked paprika
- lemon zest or lemon juice to serve
- sliced French bread to serve
Suggested Tools
Instructions
- Rinse the beans and remove any debris, such as rocks or twigs, and any broken or discolored beans. Drain them and put them in the Instant Pot or other pressure cooker, along with the farro, bouillon, and 6 cups water. Lock the lid in place, make sure the valve is set on seal, and set the pressure cooking time for 20 minutes. When the time is up, allow the pressure to come down naturally for 15 minutes before releasing manually. Check to make sure the beans are tender or very close to tender. If they aren't cooked all the way through, replace the lid and return the pot to pressure for another 2 or 3 minutes. Quick release the pressure, and check the beans again. Repeat if necessary.
- While the pressure is coming down, heat a large skillet on the stove and saute the onions, carrots, and celery over medium heat until the onions begin to soften. (Add water by the tablespoon if they start to stick to the pan.) When the onions begin to brown, add the minced garlic and cook for another minute. Remove from the heat and set aside until beans are done.
- Add the sauteed vegetables to the beans, along with the tomatoes, rosemary, thyme, basil, and both types of pepper. If the soup seems dry, add 1 to 2 cups more water. Add salt to taste. Set the pot on the lowest saute setting for 20 minutes. Cook, stirring often, until the flavors have a chance to blend.
- A few minutes before serving, remove the rosemary sprigs and add the nutritional yeast, smoked salt or paprika, and kale. Cook until the kale is bright green and wilted. Check the seasoning and add more salt, pepper, and nutritional yeast to taste. Serve with hearty whole grain bread with a sprinkle of lemon zest or squeeze of lemon juice in each bowl.
Non-Pressure Cooker Instructions
- Start by soaking the beans overnight; this will speed cooking. Place in a large pot and bring to a boil. Reduce the heat to a simmer and cook for 30 minutes. Add the farro and additional water, if necessary, and cook until beans and farro are tender. The time will vary depending on the beans used.
- Follow steps 2-4 above.
Notes
Nutritional info is approximate.
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Shirl Lundstrom
January 25, 2020 at 12:11 pmThis sounds delicious! I have a slow cooker pot of farro and winter vegetable soup cooking right now. Love my discover of farro! Will try this recipe next weekend. Thank you.
Maria
January 25, 2020 at 5:05 pmThis looks really good, Susan–I might have to make a gluten free stove top version–maybe with millet. 🙂
Richard
January 25, 2020 at 11:45 pmThis is hands down one of the very best vegan soups that I’ve made. It just happens that I had the Alubia Blanca beans from a recent Rancho Gordo order, and when I saw them in this recipe, I couldn’t wait to try them. I had also never cooked with farro, and I’m loving it in this soup. This goes in the regular soup rotation. Thank you Susan!
Elaine
January 26, 2020 at 12:24 pmWould oat groats be a good substitute for farro? I have a big bag of them to use.
Susan Voisin
January 26, 2020 at 12:29 pmYes, oat groats pressure cook in about the same time as small white beans, so they should work just fine.
Susan
January 26, 2020 at 4:55 pmhi Susan! This is yet another GREAT recipe from you! Thank you! I know I will be making this again. I am still learning how to use my Instant Pot and your instructions were perfect. I so appreciate your recipes!
Kathleen
January 27, 2020 at 3:33 pmI just got an instant pot and can’t wait to make this. I hate the taste of farro and don’t eat barley or groats so will just add a little extra beans.
Carolyn Blakeney
February 25, 2020 at 10:50 amKathleen- maybe wheat berries would work, if you don’t mind the taste of regular wheat. They just might need to be added a little earlier than farro.
KerryO
January 27, 2020 at 6:04 pmMade this last night. It was absolutely beyond delicious! The only change I made was to omit the smoked paprika/salt, as we don’t enjoy smoked flavoring. Used dried Great Northern beans and ran Instant Pot for 30 minutes, perfect. Oh! And I added frozen (thawed) spinach in place of the kale, because I had it on hand. Thank you for a new family “keeper” recipe!
Kate
January 28, 2020 at 2:44 pmSusan, could quinoa be used in place of the farro, to make this GF?
Maureen D
January 28, 2020 at 5:18 pmExtremely delicious! My husband and I thoroughly enjoyed every bite. Will definitely be making this again—another great recipe. Thanks, Susan!
Susan Voisin
January 28, 2020 at 6:15 pmSure. I’d just add it to the beans along with the vegetables.
Paco
January 28, 2020 at 6:30 pmI’m always inspired to cook when a new recipe lands in my inbox from FFV. I bought 5 oz. of baby kale on the way home. Everything melded together to warm & hearty goodness for dinner.
Marie Townsend
January 28, 2020 at 8:57 pmLoved the soup Susan. I made it today and I know it will taste even better tomorrow. My non vegan husband enjoyed it too.
Carly
February 1, 2020 at 10:39 amHey,
Would you change anything if using canned beans?
Thanks
Susan Voisin
February 2, 2020 at 10:00 amYes, you can cook the farro on its own in about 2 cups of water. Then add that and 3 cans of beans to the vegetables, with additional water and the bouillon and seasonings.
Jones
February 2, 2020 at 8:01 amThis seems a great recipe. Thank you so much for all you do. It really means a lot and has helped me make delicious and nutritious dishes and share with family and friends.
One question I have about this recipe is about vegetable bouillon. If you don’t have it, can you substitute with something else?
Thanks again for all your work.
Susan Voisin
February 2, 2020 at 10:02 amThanks for your kind words! Instead of bouillon, you can use vegetable broth for part of the water or you can leave it out and add some onion powder and garlic power and salt.
Sue
February 5, 2020 at 9:45 amDelicious! Thank you Susan.
Kensington Cooker
February 11, 2020 at 11:04 amJust to let everyone know, I made this in the slow cooker and it came out very well. I used seven cups of vegetable broth that I heated up to hot (not boiling) and added to the other ingredients ( except the kale, nutritional yeast, and lemon juice.) Cooked it for about seven hours on low, then added the kale for about thirty minutes more. Nutritional yeast and lemon I stirred in at the end. Tasty vegan soul food.
Susan Voisin
February 11, 2020 at 11:12 amThanks for testing it and reporting the slow cooker directions. I’m so glad you enjoyed it!
Alex Silverbook
February 25, 2020 at 12:01 pmWhat would be the steps if I don’t have an instant pot?
Thank you kindly!
Susan Voisin
February 25, 2020 at 12:37 pmIn the recipe, look for the section that says “Non-pressure cooker instructions.”
Nichole
March 23, 2020 at 7:47 pmThanks for posting this delicious iron-rich dish!
I had amaranth instead of Farro and used sprouted red kidney beans.
Just like your other soups, this one has interesting healthy
characteristics… plant based iron foods (non-heme), so we need almost
twice as much as recommended daily for heme (https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/).