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posted: 2/25/2014 5:45 AM

Garlicky Kale, Squash and Farro Soup

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  • Garlicky Kale, Squash and Farro Soup

      Garlicky Kale, Squash and Farro Soup
    Courtesy of Don Mauer

 

1 tablespoon olive oil

1 medium red onion, chopped

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4 garlic cloves, finely chopped

1 cup farro (wheat berries)*

2 quarts (64 ounces) reduced-sodium chicken broth

2 cups diced butternut squash (½-inch cubes)

2 cans (14.5 ounces each) diced tomatoes with juice (organic, preferred)

2 pieces (2-inches each) parmesan cheese rind (Parmigiano-Reggiano, preferred)

1 teaspoon dried thyme, crumbled

½ teaspoon sea salt

½ teaspoon fresh-ground black pepper

12 ounces, sliced, fully-cooked chicken sausage, see note

3 cups coarsely chopped, organic green kale (stems removed, about 8-ounces, before removing steams)

Grated parmesan cheese

Heat oil in a medium-large soup pot over medium heat. Add onion and sauté until softened, about 3 to 4 minutes. Add garlic and sauté 1 minute, or until fragrant. Add farro and stir to coat. Add chicken broth, squash, tomatoes, cheese rind, thyme, salt and pepper and bring to a low boil.

Reduce heat to medium-low, partially cover and simmer for 15 minutes. Add and stir in chicken sausage. Simmer for 20 minutes more or until squash is tender and farro is cooked. Stir in kale and simmer 3 minutes. Discard cheese rind. Ladle into bowls and top each with a tablespoon of grated cheese.

Serves eight.

Cook's note: I used roasted garlic flavored chicken sausage. This is not a gluten-free soup.

Nutrition values per 2-cup serving with cheese: 252 calories (26.8 percent from fat), 7.5 g fat (2.3 g saturated), 32.5 g carbohydrates, 5 g fiber, 17.3 g protein, 37 mg cholesterol, 876 mg sodium.

SaltSense: Omitting the added salt and using sodium-free broth reduces sodium per serving to 309 mg.

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