Mediterranean Cannellini, Kale and Farro Stew

Seeing as we are Now in winter, even though the sun is shining .. the wind is cold.

So I thought I’d share one of my favourite recipes with you, a stew that has cultural significance for me. A recipe I love and recently after many years of not having it due to being Gluten Free I realised there is a quick fix for that, and now We have a lovely stew with a Gluten Free option.
So If you are like me and live a Gluten Free Vegan life, or find yourself cooking for one, unable to make your standard winter beef casseroles or want something with some more flare this is for you.


2Tbsp Olive Oil
1 cup  Chopped Celery (roughly 2 stalks)
1 Cup  Yellow Onion
1 Cup Chopped carrots
4 Cloves  Garlic crushed
1 Bay leaf
5 Cups vegetable broth (Low-Sodium)
1 can Chopped Tomatoes in Juice
1 Cup Farro (Or Brown Rice for Gluten Free Option)
1tsp dried Oregano
1/2 Cup Parsley , Slightly packed
Salt to taste
4 Cups Kale chopped, Slightly packed
1 can Cannellini Beans
1 Tbsp Lemon Juice, Fresh
Chilli flakes to garnish
Serves 6

Directions :

  1. Heat oil in a large pot over medium-high heat.
  2. Add carrots, onion and celery and saute 3 minutes.
  3. Add garlic and saute 30 seconds longer.
  4. Stir in vegetable broth, tomatoes, farro(or brown rice) , oregano, bay leaf and season with salt to taste.
  5. Lay parsley in a mound on top of soup and bring soup to a boil.
  6. Reduce heat just below medium. Cover and cook 20 minutes
  7.  remove parsley, stir in kale and cook 10 – 15 minutes longer
  8. adding in cannellini beans during last few minutes of cooking, until both farro and kale are tender.
  9. Remove bay leaf, stir in lemon juice and add additional vegetable broth or some water to thin soup as desired (the farro will absorb more liquid as the soup rests).

  10. Serve and Garnish as desired!

I hope you enjoy this Stew as much as I do!

As Always Much love,




2 thoughts on “Mediterranean Cannellini, Kale and Farro Stew

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