Equipment
* optional
Ingredients
Soup Base
- 225 g red beans, soaked overnight
- 30 ml olive oil
- 100 g onion, chopped
- 75 g carrot, chopped
- 1 celery, chopped
- 6 g sage, chopped
- 4 garlic, minced
- 450 g green cabbage, cored and shredded
- 450 g butternut squash, peeled, seeded, and diced
- 1 bouquet garni
- 1 parmesan rind, wrapped in cheesecloth
- 2000 ml water
- 5 g salt
- 2 g black pepper, freshly ground
Grains and Tomatoes
- 120 g farro
- 1 g rosemary, minced
- 400 g canned tomatoes, chopped with liquid
Serving
- 30 g parmesan cheese, freshly grated
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 293 kcal
- Protein
- 14 g
- Carbohydrates
- 49 g
- Fat
- 7 g
- Fiber
- 13 g
- Sugar
- 7 g
- Sodium
- 596 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 4 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 3 mg
- Potassium
- 1002 mg
- Calcium
- 195 mg
- Iron
- 4.3 mg
- Magnesium
- 89 mg
- Phosphorus
- 221 mg
- Zinc
- 1.5 mg
- Vitamin A
- 475 mcg
- Vitamin C
- 45 mg
- Vitamin D
- 0.0 mcg
- Vitamin E
- 2.0 mg
- Vitamin K
- 11 mcg
- Vitamin B6
- 0.3 mg
- Vitamin B12
- 0.1 mcg
- Thiamin
- 0.59 mg
- Riboflavin
- 0.15 mg
- Niacin
- 1.9 mg
- Folate
- 151 mcg
- Water
- 489 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Drain and rinse the pre-soaked beans.
Heat 15ml of olive oil in a Dutch oven over medium heat. Add the onion and cook for 3 minutes until soft.
Add the carrot, celery, and sage to the pot. Cook for 5 minutes until the vegetables are tender.
Stir in half of the minced garlic and cook for 1 minute until fragrant.
Add the shredded cabbage and 3g of salt. Cook for 10 minutes, stirring frequently, until the cabbage has wilted.
Add the drained beans, bouquet garni, parmesan rind, and 2000ml of water. Bring the mixture to a boil.
Reduce heat and simmer the soup uncovered for 1 hour.
Add the diced butternut squash to the pot and continue simmering for 45 minutes until the beans and squash are tender.
In a separate saucepan, combine farro with 475ml of water and a pinch of salt. Bring to a boil, then cover and simmer for 45 minutes until tender. Drain excess water.
Heat the remaining 15ml of olive oil in a skillet. Add the remaining garlic and rosemary, cooking for 1 minute.
Stir the chopped tomatoes into the skillet. Cook for 12 minutes until the mixture thickens and reduces significantly.
Stir the tomato reduction into the main soup pot and simmer for an additional 30 minutes.
Remove the bouquet garni and parmesan rind. Use an immersion blender to partially puree the soup to your desired thickness.
Stir in the cooked farro. Season with salt and black pepper to taste. Serve hot with grated parmesan.
Chef's Notes
- For a richer flavor, consider using a homemade vegetable or chicken stock instead of water.
- Don't skip the parmesan rind! It infuses the soup with a deep umami flavor during simmering.
- Adjust the amount of water to achieve your desired soup consistency. If it becomes too thick, simply add more water or stock.
- For a quicker soup, use canned pre-cooked beans, but ensure they are thoroughly rinsed to remove excess sodium and starchy liquid.
- Partial pureeing with an immersion blender is key for achieving a creamy texture without adding dairy.
Storage
Refrigerator: 4 days — Flavor improves after 24 hours.
Freezer: 3 months — Farro may soften further upon thawing.
Reheating: Heat in a saucepan over medium heat, adding a splash of water to loosen the consistency if needed.
Troubleshooting
Beans remain hard after the total simmering time.
Cause: The beans are old or the cooking water is hard.
Fix: Continue simmering in 15-minute increments; do not add more acidic ingredients (like more tomatoes) until beans are soft.
Prevention: Use fresh dried beans and ensure they are soaked for at least 6-8 hours.
Soup is too thin or watery.
Cause: Insufficient reduction of the tomato mixture or not enough pureeing.
Fix: Remove another cup of soup, puree it, and return it to the pot, or simmer uncovered for longer.
Prevention: Ensure the tomato reduction is thick before adding to the pot.
Cultural Context
This hearty soup is a classic example of Italian peasant cooking, known as 'cucina povera.' It utilizes simple, readily available ingredients like beans, grains, and seasonal vegetables to create a nourishing and satisfying meal. Variations of bean and grain soups are found throughout Italy, reflecting regional agricultural traditions and the importance of legumes and whole grains in the Mediterranean diet.
