Our first month in Umbria was cold and wet, but the weather has finally begun to improve. This past week brought a few glorious, sunny days with temperatures in the 80s, and at last I’m hopeful we’ll have a pleasant summer.
When the days are cool and damp, the farmhouse can feel chilly and I have to layer up. A large bowl of steaming soup is one of the best ways to warm up, so during cooler months I often make hearty bean-and-grain soups that provide comforting warmth and satisfying flavor.
I usually cook a big pot of dried beans and freeze portions to use later in soups, salads, or as a side with grilled meats. If you’re short on time you can use canned beans for this recipe, but when possible I prefer to cook beans from scratch for their texture and depth of flavor.
My favorites for soups are chickpeas, cannellini beans, or the small white beans from the shores of Lago Trasimeno here in Umbria. One pound of dried beans equals about 2 cups and yields roughly 4 1/2 to 5 cups of cooked beans.
To prepare dried beans, start the night before: place 1 pound of beans in a bowl, cover with water, and refrigerate or leave at room temperature to soak overnight. The next day, drain and transfer the beans to a pot. Cover with fresh water, add a couple of bay leaves and a sprig of rosemary, bring to a boil, then reduce to a simmer and cook until tender—usually 30 to 45 minutes depending on the variety. Drain and use as needed.
Farro, an ancient wheat grain, is widely used in Umbria in soups, salads, and as an alternative to rice in risotto. It has a pleasant nutty flavor and a pleasing chew that works beautifully in hearty soups. Farro is nutritionally rich—high in fiber, magnesium, and several vitamins such as A, B, C and E. If you can’t find farro, spelt or barley can serve as substitutes, though cooking times and texture will differ slightly.
Creamy Chickpea & Farro Soup
Serves 6
20 minutes
1 hour
1 hour 20 minutes
Farro, an ancient grain, lends a nutty flavor and extra nutrition to this hearty, comforting soup.
Ingredients
- 1 Pound Dried Chickpeas (or 5 cups canned)
- 2 Tablespoons Olive Oil
- 4 Tablespoons Chopped Pancetta
- 1 Carrot, diced
- 1 Onion, peeled and diced
- 1 stalk celery, diced
- 3 cloves garlic, peeled and minced
- 4+ cups chicken or vegetable broth
- Salt and pepper
- 1 teaspoon dried oregano
- 1 teaspoon chopped fresh rosemary
- 1 cup farro
To Serve:
- Cracked black pepper
- Drizzle of extra virgin olive oil
- Crispy pancetta bits (optional)
Instructions
- In a large soup pot, heat the olive oil and add the pancetta, carrot, onion, celery and garlic.
- Cook over medium heat, stirring often, until the vegetables are tender and the pancetta is lightly browned, about 8 minutes.
- Add the chickpeas to the pot and cover with broth by at least an inch.
- Season with salt, pepper, oregano and rosemary.
- Bring to a boil, then reduce heat and simmer about 15 minutes to let the flavors meld.
- Remove half of the bean and vegetable mixture and puree until smooth in a food processor, then return the puree to the pot to thicken the soup.
- Add the farro and simmer for about 25 minutes, or until the farro is tender but still slightly chewy. If the soup becomes too thick, add more broth to reach your desired consistency.
- Taste and adjust seasoning with salt and pepper as needed.
- Serve in bowls with cracked black pepper and a drizzle of extra virgin olive oil. Top with crispy pancetta bits if using.
Nutrition Information:
Yield: 6
Serving Size: 2 cups
Amount Per Serving:
Calories: 487
Total Fat: 21g
Saturated Fat: 4g
Trans Fat: 0g
Unsaturated Fat: 15g
Cholesterol: 29mg
Sodium: 226mg
Carbohydrates: 56g
Fiber: 13g
Sugar: 9g
Protein: 22g
Buon appetito!
Deborah Mele