There are no “if”s, “and”s or “but”s about it – you have to make this hearty vegan Mushroom, Farro and Ginger Soup. The flavors are not to be missed! 247 calories and 4 Weight Watchers Freestyle SP. Thank you to Bob’s Red Mill for helping me to share this recipe with you.
Great job to all of our challengers on making it to Week 4 of the Healthy New Year 6-Week Challenge! Liz and I are excited that so many of you (over 600 now!) are sharing your experiences and asking questions on our challenge Facebook page. Come on over! It’s not too late to join. If you’re not here for the challenge, scroll down for this must-make soup recipe.
In the past weeks, we’ve covered hydration, exercise and portion control.
The Week 4 challenge is something that my family lives, breathes and eats every day: Adding Whole Grains.
Here is where I might insert a rags to riches/white bread to whole grains story, but to be honest, I grew up in a household where we only ate whole wheat bread (“brown bread” in Canada) and whole grain cereals.
As soon as they became available in the mainstream stores, my mum introduced us to brown rice, quinoa, whole wheat pasta and so on. Now the grocery store aisles are a whole grain lover’s paradise…brown rice of every variety, farro, freekeh, wheat berries, spelt. If you’ve ever checked out the section of Bob’s Red Mill products, you know what I mean. Just take a look at their range of whole grains. Your mind will be blown. So many to try, so little time!
There’s something about that nutty flavor and hearty texture, but that’s not the only reason that we love whole grains. If I had a dollar for every healthy benefit that whole grains offer…well, I’d go out and buy more of them!
Let’s start with the fiber. Look at the nutritional information of farro, buckwheat or any other whole grain and you’ll start to feel healthier just by holding the package. Not only can fiber reduce blood cholesterol levels, but it is has the awesome effect of making you feel full. So, if you’re working on portion control, including whole grains in your meals is a great way to go. Fill up on the fiber-filled healthy foods so that you are less likely to crave the so-called “empty” calories (in other words, the junk food).
Whole grains are also rich in iron and B vitamins. Whenever I check out my iron intake in the MyFitnessPal app, I am often low in iron. That’s my cue to work more iron-rich foods into my diet, and whole grains are a great place to start. One of the benefits of B vitamins are kick-starting the metabolism. As every birthday passes, I hear the gears of my metabolism grinding to a sluggish crawl. Bring on the whole grains, I say!
The recipe:
At the risk of patting myself on the back too enthusiastically, I have to say that this vegan soup is unbelievably good. It’s rich and earthy form the dried porcini mushrooms (found in the produce section of most supermarkets), hearty from the simmered, slightly chewy farro and comforting from the fresh ginger and soy sauce-laced broth. The rice vinegar and parsley add a hit of brightness to this satisfying soup.
And guess what? Just one cup of this soup contains 6.7 grams of fiber and 7.6 grams of protein. A power house of health!
If you are refrigerating any leftovers for the next day, the farro will soak up most of the liquid. So, just add some extra vegetable broth when reheating the soup.
Some of my favorite whole grain recipes include my Hearty Chicken Stew with Butternut Squash & Quinoa, Lean Bison & Barley Soup and Easy Cilantro Lime Brown Rice.
Be sure to head over to Liz’s blog to read about her take on whole grains and check out her amazing Freekeh with Tahini, Chickpeas and Pomegranate. Now that’s a recipe I need to try!
Hearty Mushroom, Farro & Ginger Soup {Vegan}
Ingredients
- 1/2 ounce dried porcini mushrooms
- 3/4 cup boiling water
- 2 teaspoon olive oil divided
- 1/2 medium onion chopped
- 3 carrots cut into half-circles
- 2 tablespoons minced fresh ginger
- 3 garlic cloves minced
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon ground pepper
- 1/4 teaspoon salt
- 1 pounds crimini or baby Bella mushrooms, thinly sliced
- 2/3 cup Bob's Red Mill farro
- 5 cups vegetable broth*
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1/4 cup minced flat-leaf parsley
Instructions
- Place the porcini mushrooms in a medium bowl and pour the boiling water over top. Soak for 20 minutes. Remove the mushrooms and chops. Strain the liquid through a sieve set over a bowl. Reserve the liquid.
- Lightly coat a large saucepan with cooking spray. Heat 1 teaspoon of olive oil.
- Add the onion, carrots and ginger. Cook, stirring occasionally, until just tender, about 3 minutes.
- Stir in the garlic, red pepper flakes and salt and cook for 1 minute.
- Add the remaining 1 teaspoon of olive oil to the saucepan. Add the crimini mushrooms and cook until the mushrooms are tender, 4 to 5 minutes. Stir in the porcini mushrooms.
- Stir in the farro and cook for 2 minutes. Add the reserved porcini mushroom liquid and vegetable broth, bring to a boil and simmer until the farro is tender, about 45 minutes.
- Add the soy sauce, rice vinegar and parsley. Serve.
Notes
*If you're watching your sodium intake, opt for low sodium broth.
When reheating the leftovers, add extra vegetable broth.
Nutrition
Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Liz @ The Lemon Bowl
I love that you used porcinis!!! This looks so healthy and comforting!!
Dara
Thanks, Liz! I love the earthiness of porcini mushrooms.
Jennie @themessybakerblog
This soup looks rich in flavor. I love the addition of farro. Pinned.
Dara
Thank you, Jennie. You can never go wrong with farro!
Anne-Marie @ This Mama Cooks! On a Diet
I love farro! It’s so tasty and this soup looks perfect for this time of year. Love that you used two types of mushrooms, too!
Dara
I feel the same way about farro, Anne-Marie. I would have used 5 types of mushrooms if they were stocked in my fridge…I can never get enough! 🙂
TidyMom
I can just smell all the flavors coming thru my computer!! a belly warmer for sure!!
Dara
Thank you, Cheryl! Believe me, my house smelled wonderful.
Marye
I love soup so much. I’d eat it every day but the family isn’t on board with that. This looks great! Very hearty and filling – love the flavor combinations.
Dara
I could easily eat it every day too, Marye. I hope you have a chance to try this one.
The Food Hunter
I love farro and I am always looking for new ways to use it. Thank you
Dara
Thank you, Theresa!
Kristy @ Chocolate Slopes
Love the focus on whole grains – a dietitian’s dream! Delicious-looking recipe as well. I love anyway to add more whole grains to my day!
Dara
A dietitian’s dream, for sure! We’re whole grain devotees here. We can never get enough.
Marjory @ Dinner-Mom
Love this weeks challenge if it means eating more farro. It’s my favorite grain. The soup sounds fantastic!
Dara
I totally agree, Marjory. Bring on the farro!
Jessica
What a perfect comfort food meal for the winter months. I can’t wait to try!
Dara
Thank you, Jessica! It warmed us up instantly.
Stephanie @ Back for Seconds
This looks so hearty and delicious. Great recipe, Dara!
Dara
Thanks so much, Stephanie.
bev @ bevcooks
That is a GORGEOUS soup, Dara. I’m kind of freaking out.
Dara
LOL. Thank you, Bev!
Martha @ A Family Feast
After a blizzard here in the Boston area – I’d love a bowl of this soup! Love the kick of ginger with all of the other earthy flavors!
Dara
I hope you’re staying warm under all that snow. Ginger always makes everything better!
Erin @ Texanerin Baking
Aaah! I’m all over whole grains and Bob’s Red Mill. 😀 I love this post! I normally just bake with whole grain but this looks like something I need to give a try.
Dara
Thanks, Erin! Bob’s Red Mill has so many fantastic whole grains to offer. I hope you have a chance to try this soup.
Alice @ Hip Foodie Mom
Dara, I love this recipe!!! I can’t get enough farro right now!! I have a bag in my pantry and can’t wait to try this!! just printed the recipe!!! I’m going to make this either this weekend or next week for sure!
Dara
I’m so glad to hear that, Alice! You’ll have to let me know what you think.
MyMansBelly
I am totally addicted to farro and this soup sounds like a delicious delivery system for eating even more of it.
Dara
We all need more delivery systems for farro, don’t we? Mushrooms too, for that matter. 🙂
Ciao Florentina
This sounds so healthy and looks so incredibly delicious and comforting ! I love these kinds of meals, I could live on this ! Bravo!
Dara
Thanks so much, Florentina! I’d happily eat this soup at least once each week.
Jocelyn @BruCrew Life
What an absolutely gorgeous and hearty looking soup!!!! I love healthy soups like this to keep my eating on track!!!
Dara
Thank you so much, Jocelyn! I find that soups fill me up without blowing the calorie bank.
Jeanette | Jeanette's Healthy Living
What a great way to incorporate more whole grains into a meal – love mushrooms as a way to add depth of flavor to vegan and vegetarian recipes.
Dara
Thanks, Jeanette! Mushrooms are such a fantastic ingredient for satisfying that chewy, meaty craving.
Heather | girlichef
This does look incredibly hearty and satisfying, I can almost taste the rich porcini through the photos. Plus, farro is my favorite whole grain, I just love the texture. Pinned!
Dara
Thanks, Heather! We are big fans of farro here, too.
[email protected] Plaid & Paisley Kitchen
Oh My! You make Healthy look so good! I can totally get behind eating veggies this way!
Dara
That’s a compliment that I will take any day of the week, Chandra!
Des @ Life's Ambrosia
This looks so hearty and healthy! What a perfect winter soup!
Dara
Thanks so much, Des!
Lauren Kelly Nutrition
I am absolutely in love with this soup!
Dara
Thank you, Lauren! I feel the same way.
[email protected] Mom
I love that this is all veggies and meatless, fabulous and hearty!
Dara
Thank you, Brenda! It’s a really satisfying meatless meal.
Nicole
Now this is what I consider comfort food. It looks absolutely amazing!
Dara
I agree, Nicole! All I want on a cold winter’s night is soup.
Kate @ Diethood
Is it wrong that I love what’s inside the pot just as much as I love THE pot?!? The color is amazing! 😀 Beautiful soup!!
Dara
LOL. Not wrong at all. That pot was passed down to me from my grandparents, who used it for MANY years to make curries.
Jersey Girl Cooks
I make lots of soup in the winter and could always use another healthy recipe. This looks very filling and hearty.
Dara
Thank you so much! I never tire of soup in the winter.
sue
Is this Gluten-Free by any chance? Always looking for alternatives in grains & cooking. TYVM 🙂
Dara
Hi Sue, unfortunately farro is not gluten-free. You could substitute with quinoa, though the consistency of the grain will be different. If you do use quinoa, be sure to cook it for less time. It should only take about 20 minutes once the quinoa is added.
Sindhiya
A very flavorful soup with my favorite mushrooms…Looks absolutely delish!
JENN
I couldn’t find porcini but made it anyway. Love it!!
Angie | Big Bear's Wife
You’re totally right! I’ve GOT to make this!
Gina
I absolutely LOVE this combination of flavors. This soup has to happen before winter’s over.
Lynn @ Order in the Kitchen
WOW this looks SO out of this world, I need it in my life STAT! Pinning for sure!
Vivian
Made this tonight for dinner, and I loved it! It is hearty, savoury, good for you, good to look at and different. Minus 27 today with the wind chill here, so this really hit the spot. Thanks!