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Food 52’s Healthiest: Winter-Warming, Freezer-Friendly, Pantry-Cleaning Soup


Winter Soup
Photo: James Ransom for Food52.com

Every Tuesday, we scan Food52′s delectable menu of recipes for the healthiest picks they’ve got—bringing you seasonal, scrumptious fare that’s really good for you.

Food52This hearty soup is the perfect last minute dinner for winter nights. Chickpeas, barley, and farro are full of fiber and protein to keep you full, while kale and tomatoes add nutrients and flavor.

Winter-Warming, Freezer-Friendly, Pantry-Cleaning Soup
Serves 6-8

1 pound chickpeas, dried
2 sprigs fresh rosemary
1 bay leaf
4 garlic cloves
2 onions, diced
3 carrots, diced
1 cup crushed tomatoes
1 bunch kale, preferably Tuscan
3/4 cups pearl barley (or use a cup and a half and no farro)
3/4 cups farro (or use a cup and a half and no barley)

1. Soak the dried chickpeas in plenty of cold water overnight or for at least six hours. Drain the plumped chickpeas and add them to a large pot along with about 10 cups water. Also add: the rosemary sprigs, the bay leaf, a crushed clove of garlic, 1/3 cup olive oil and a tablespoon of salt. If you have a parmesan rind, add that too. Bring to a boil and simmer over low heat for an hour or so, or until tender; add more water along the way if too much boils off. Do not drain, but remove the rind, the rosemary, the garlic, and the bay leaf.

2. Meanwhile, warm two or three tablespoons of olive oil in a saucepan and then add the diced onions and carrots. Sweat until soft; season with salt. Then chop the remaining garlic and add it and the tomatoes. Cook for 5 or 10 more minutes and then add the mixture to the chickpea pot.

3. Bring a pot of salted water to a boil. (You can do this while the chickpeas are cooking.) Destem the kale and cut the stem into thin slices; put aside. Roughly chop the leaves. Add the stem to the boiling water; boil for 2 minutes. Then add the leaves and boil for another 3 minutes. Drain and then cool. Chop the kale again if you think the leaves look too large for a soup. Add the kale to the chickpea pot. Simmer the whole thing for about 10 minutes.

4. Bring another pot of salted water to a boil. (You can do this while the chickpeas are cooking, too, or after you finish the kale.) Add the barley and farro (or just barley or just farro). Simmer for 15 to 20 minutes or until tender. Drain the grains but keep the barley/farro water.

5. When the chickpea mixture has simmered for 10 minutes, add the farro/barley and simmer for another 5. If the soup looks too much like stew, thin it with your reserved barley/farro water. Season with salt. Serve with crushed chili flakes and/or parmesan.

More healthy recipes from Food52.com:

Carrot Dill Palya
Sweet Potatoes Anna with Prunes