Hearty Kale White Bean and Farro Stew

Name: Hearty Kale White Bean and Farro Stew
Prep time: 20 min
Cook time: 1 h 30 min
Total time: 1 h 50 min
Cuisine: Italian
Ingredients: 3 tablespoons extra-virgin olive oil 1 Spanish onion, chopped 1 leek, sliced 3 carrots, chopped 3 stalks celery, sliced 2 cloves garlic, minced 1 cup farro 1 can (15 ounce) cannellini beans (with liquid) 1 can (15 ounce) cannellini beans (drained and rinsed) 1 can (15 ounce) diced tomatoes; 1.5 cups low-sodium vegetable broth 2 cups water 1 medium zucchini, diced 1 tablespoon tomato paste 1 tablespoon dried thyme; 0.25 teaspoon red pepper flakes 1 bunch kale, chopped 1 tablespoon salt 1 tablespoon black pepper

BY Emily Parker December 23, 2025

Jump to Recipe·Print Recipe

The beauty of a slow-simmered pot of Kale White Bean and Farro Stew lies in its layering of textures and deep, savory base. This dish draws inspiration from the rustic traditions of Italian grain soups, where pantry staples like dried herbs and canned beans are elevated through careful aromatics and patient cooking. It is a substantial meal that works exceptionally well for meal prep or a quiet weekend dinner, offering a nutrient-dense profile without feeling overly light. The inclusion of farro provides a distinct chew that maintains its integrity even after days in the refrigerator, making it a reliable choice for those who value longevity in their home-cooked meals.

Table of Contents

Components for the Stew

The Base and Aromatics

Three tablespoons extra-virgin olive oil
One Spanish onion, finely chopped
One leek, white and light green parts only, cleaned and thinly sliced
Three carrots, peeled and chopped into half-inch rounds
Three stalks celery, sliced into thin crescents
Two cloves garlic, finely minced

The Grains and Legumes

One cup pearled or semi-pearled farro
Two cans (fifteen ounces each) cannellini beans (one can with liquid, one can drained and rinsed)

Liquids and Seasonings

One and a half cups low-sodium vegetable broth
Two cups filtered water (plus extra as needed for consistency)
One can (fifteen ounces) diced tomatoes, including the juices
One tablespoon tomato paste
One tablespoon dried thyme
One-quarter teaspoon red pepper flakes
One tablespoon sea salt
One tablespoon freshly ground black pepper

The Greens and Fresh Produce

One large bunch of curly or Lacinato kale, stems removed and leaves chopped
One medium zucchini, diced into half-inch cubes

Preparation Summary

Purée the first can of beans with its liquid until smooth.
Sauté the onion, leek, carrots, and celery in olive oil until soft.
Incorporate the garlic for sixty seconds until fragrant.
Add the farro, bean purée, whole beans, tomatoes, broth, water, zucchini, and seasonings.
Simmer the mixture covered over medium-low heat for roughly fifty minutes.
Fold in the chopped kale and continue cooking for thirty minutes.
Adjust seasoning and liquid levels before serving.

Detailed Culinary Process

Creating the Creamy Foundation

To achieve a thick, stew-like consistency without using heavy creams or flours, start by processing one full can of cannellini beans. Include the liquid from the can, as it contains starches that help emulsify the stew. Use a standard blender or immersion blender until the mixture is completely velvety. This step is the secret to a rich mouthfeel.

Developing the Aromatic Base

In a heavy-bottomed Dutch oven or stockpot, warm the olive oil over medium heat. Add the Spanish onion, leek, carrots, and celery. You are looking for the vegetables to soften and for the onions to turn translucent—a process that usually takes five to seven minutes. Avoid browning the vegetables; the goal is a gentle sweat to release natural sugars. Once soft, add the minced garlic. The garlic only needs about a minute; once you smell that sharp, savory aroma, you are ready to move forward.

Simmering the Grains

Stir in the farro, ensuring the grains are lightly coated in the oil and vegetable juices. Pour in the bean purée, the rinsed whole beans, tomatoes, vegetable broth, and water. Add the tomato paste, dried thyme, and red pepper flakes. Increase the heat to bring the liquid to a rolling boil, then immediately drop the heat to medium-low. Cover the pot tightly. The farro will absorb the liquid and expand, usually taking forty-five minutes to an hour to reach a “tender but chewy” state.

Finishing with Greens

Once the farro is cooked through, uncover the pot and stir in the chopped kale. At this stage, the stew may look quite thick; if the liquid has reduced too much, add another half cup of water. Season with the salt and black pepper. Continue to simmer for an additional thirty minutes. This long cook time for the kale ensures it loses its bitterness and becomes fully integrated into the broth, turning a deep, dark green.

Pro Tips for Success

Rinse your Leeks: Leeks are grown in sandy soil, and grit often hides between the layers. Slice them first, then submerge the slices in a bowl of cold water, swishing them around to let the dirt sink to the bottom.
Toast the Farro: For a deeper, nuttier flavor profile, you can toast the dry farro in a dry pan for three minutes before adding it to the pot.
The Bean Liquid: If you are watching your sodium intake very closely, you can drain both cans of beans and use a half cup of fresh vegetable broth to purée the first can instead.
Check the Farro Type: Most grocery stores sell “pearled” farro, which cooks in forty-five minutes. If you find “whole grain” farro, it may require soaking overnight or an extra thirty minutes of simmering.
Acid Balance: If the stew feels heavy after cooking, a small squeeze of fresh lemon juice right before serving can brighten the entire profile.
Parmesan Rind: If you have a leftover Parmesan cheese rind in your fridge, drop it into the pot during the long simmer. It adds an incredible umami depth.

Customizing the Stew

Protein Boost: You can easily add cooked shredded chicken or browned Italian sausage at the very end of the cooking process for a meatier version.
Grain Alternatives: If farro is unavailable, pearled barley makes an excellent substitute with a similar cook time and texture.
Greens Swap: If you find kale too hearty, Swiss chard or collard greens work beautifully. If using spinach, only stir it in during the last five minutes of cooking as it wilts instantly.
Spicy Kick: Double the red pepper flakes or add a tablespoon of Calabrian chili paste to the aromatic base for a more prominent heat.

Serving Recommendations

This Kale White Bean and Farro Stew is best served in wide, shallow bowls. To lean into the Italian inspiration, top each portion with a generous grating of aged Parmesan or Pecorino Romano cheese. A drizzle of high-quality finishing olive oil and a few cracks of black pepper go a long way.

For a side, a thick slice of toasted sourdough or crusty ciabatta is ideal for mopping up the thickened broth. If you want a lighter accompaniment, a crisp side salad with a sharp vinaigrette provides a nice contrast to the earthy, warm tones of the grain and bean mixture.

Frequently Asked Questions

Can I make this stew in a slow cooker?

Yes, you can combine all ingredients except the kale in a slow cooker and cook on low for six to eight hours. Add the kale during the final forty-five minutes of the cooking cycle to ensure it softens properly without becoming mushy.

How long will leftovers keep in the refrigerator?

This stew is excellent for leftovers and will stay fresh in an airtight container for up to five days. Note that the farro will continue to absorb liquid as it sits, so you may need to add a splash of water or broth when reheating on the stovetop.

Is farro gluten-free?

No, farro is a type of wheat grain and contains gluten. For a gluten-free version of this dish, you could substitute the farro with brown rice or sorghum, though cooking times will need to be adjusted based on the specific grain chosen.

Can I use frozen kale?

Frozen kale works perfectly well in this recipe. Since frozen greens are usually blanched before freezing, you can add them during the last fifteen minutes of simmering rather than the full thirty minutes required for fresh kale.

Nutrition Information

Nutrient	Amount per Serving
Calories	379 kcal
Protein	14 g
Carbs	65 g
Fat	9 g
Fiber	11 g
Sugar	7 g
Sodium	1720 mg

Nutrition Disclaimer

Nutrition information is an estimate and may vary based on preparation and ingredients used.

Hearty Kale White Bean and Farro Stew

Components for the Stew

Preparation Summary