Chunky Lentil Farro Minestrone

Soup need not be relegated to the colder months. This satisfying plant-based Italian-inspired minestrone is packed with colorful summer-fresh veggies to give your skin a helping hand. If farro is unavailable, the soup can be made with other whole grains, including wheat berries, spelt, or even oat groats.

Skin deep

Adding Mediterranean-influenced dishes, like minestrone, to your menu can be good news for your skin. A study in the American Journal of Clinical Nutrition found that adherence to a Mediterranean style of eating could lower the risk for skin cancer. This diet is rich in foods like vegetables, legumes, and whole grains that pack in the nutrients and antioxidants that are needed to help fend off various skin maladies, including cancer.

This recipe originally appeared on alive.com as “Chunky Lentil Farro Minestrone.”

Chunky Lentil Farro Minestrone

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Servings

4

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Ingredients

• 1 Tbsp extra-virgin olive oil or grapeseed oil
• 1 medium yellow onion chopped
• 2 medium carrots chopped
• 1 small zucchini cut into 1/2 inch chunks
• 2 celery stalks sliced
• 1 large red bell pepper sliced into 1/2 inch chunks
• 2 cloves garlic peeled and minced
• 2 Tbsp tomato paste
• 2 tsp Italian seasoning
• 3/4 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp dried red pepper flakes
• 2 large tomatoes chopped
• 5 cups begetable broth
• 1 cup green lentils
• 3/4 cup farro
• 2 dried bay leaves
• 4 cups spinach
• 2 Tbsp red wine vinegar
• 1/3 cup flat-leaf parsley

Ingredients 1 Tbsp extra-virgin olive oil or grapeseed oil 1 medium yellow onion chopped 2 medium carrots chopped 1 small zucchini cut into 1/2 inch chunks 2 celery stalks sliced 1 large red bell pepper sliced into 1/2 inch chunks 2 cloves garlic peeled and minced 2 Tbsp tomato paste 2 tsp Italian seasoning 3/4 tsp salt 1/2 tsp black pepper 1/2 tsp dried red pepper flakes 2 large tomatoes chopped 5 cups begetable broth 1 cup green lentils 3/4 cup farro 2 dried bay leaves 4 cups spinach 2 Tbsp red wine vinegar 1/3 cup flat-leaf parsley

Servings 4 Print Recipe

Instructions

1. In large saucepan, heat oil over medium heat. Add onion and carrot to pan; heat 5 minutes, stirring occasionally. Add zucchini, celery, bell pepper, and garlic to pan; heat 3 minutes. Add tomato paste, Italian seasoning, salt, black pepper, and red pepper flakes and heat 1 minute. Stir in tomatoes.
2. Add broth, lentils, and farro to pan. Bring to a boil; reduce heat to medium-low and simmer, covered, until lentils and farro are tender but not mushy, about 30 minutes. Add additional broth or water if soup becomes too thick. Stir in spinach and red wine vinegar; heat until spinach has wilted.
3. Divide soup among serving bowls and garnish with chopped parsley.