- Prep-time: / Ready In:
- Makes 9½ cups
- Serving size: 1½ cups
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This lusciously creamy potato soup has subtly sweet undertones thanks to a handful of caramelized garlic that turns a simple dish into a work of art. Cannellini beans add nutrient-dense heartiness and an extra level of velvety smooth texture, which pairs perfectly with the chewy contrast of cooked farro. Feel free to get creative with how you dress up each serving, but our favorite garnish combo is crisp snap peas, aromatic chives, and spicy red pepper flakes. Thinly sliced radishes, whole wheat croutons, or chopped parsley would also make excellent toppings.
Tip: For 2 cups cooked farro, cook 1 cup dry farro according to package directions
For more creamy vegan soup recipes, check out these tasty ideas:
- Minted Vegan Vichyssoise
- Creamy Roasted Cauliflower Soup
- Creamy Carrot Soup
- Creamy Vegan Broccoli Chowder with Garlic Croutons
By Shelli McConnell,
Ingredients
- 12 cloves garlic
- 4 cups low-sodium vegetable broth
- 4 cups cubed peeled russet potatoes (1½ lb.)
- 1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
- 1 cup unsweetened, unflavored plant-based milk
- 2 tablespoons brown rice vinegar
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 2 cups hot cooked farro (see tip in intro)
- ½ cup slivered sugar snap peas
- Chopped fresh chives
- Crushed red pepper
Instructions
- In a covered 4-quart Dutch oven cook whole garlic cloves in ¼ cup of the broth over medium-low about 15 minutes. Remove lid and continue cooking until tender and golden, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
- Add the remaining broth, the potatoes, beans, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until potatoes are tender. Using an immersion blender, blend mixture until smooth. Stir in milk and vinegar. Season with salt and black pepper.
- Serve soup over farro. Top with sugar snap peas, chives, and crushed red pepper.
Per serving (1½ cups): 323 calories, 66 g carbohydrates, 14.9 g protein, 1.5 g total fat, 0.2 g saturated fat, 0 g cholesterol, 212 mg sodium, 10.1 g fiber, 6 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (17)
(5 from 5 votes)Can I substitute another vinegar for the brown rice vinegar without it completley changing the flavor?
My favorite FOK recipe so far! Possibly my favorite soup recipe of all time! The flavors are so gorgeous and complementary, the savory depth is divinely contrasted with the fresh garnish and nutty farro. Thank you for this!
Why don’t you have nutrition info for your recipes?
Hi Angie, Forks Over Knives advocates eating a whole-food, plant-based diet. The overarching premise is that when you eat a healthy diet of whole plant foods, you naturally get the right amount of nutrition without counting potation sizes and individual nutrients. However, we appreciate that some people need to know the values of various nutrients, and we are currently working on adding nutritional information to all our recipes. We anticipate this feature will be live on the website in the coming months. Please stay tuned for updates!
I didn't have enough potatoes, but I did have instant mashed potatoes, which eliminates the peeling, dicing, and chopping part of this recipe, which is mighty delicious. I added broccoli and cauliflower for the next day's lunch. The farro and peas are an intriguing combination.
What is farro?
Hi Allie, Farro is an ancient wheat grain with a nutty, almost-roasted flavor. It's packed with nutrition and a nice alternative to brown rice and quinoa. Note: Farro is a type of wheat and contains gluten. You could use brown rice instead, or just leave the farro out altogether. For more farro intel, check out our Whole Grain Guide Plus Cooking Tips:https://www.forksoverknives.com/how-tos/grains-cooking-guide/ And here's a collection of farro recipes released this week: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-farro-recipes-youll-wish-youd-known-about-sooner/ Hope that helps!
Just made it tonight and it was absolutely amazing
I have celiac disease. Can I substitute rice for the farro and still get a good flavor?
Hi Angela, Yes, cooked brown rice would be a great substitute for farro! Let us know how it turns out.
Your instructions only say to cook the garlic, not when and how you use it.
Hi Donna, The garlic cloves are cooked and caramelized first and then the rest of the ingredients are added to the pot with the garlic. You can use an immersion blender or regular standing blender to get everything nice and creamy. We hope you enjoy the recipe!
I found this to be a little bland, but my friend really enjoyed this.
I’m not sure if the garlic is cooked whole or in tiny pieces?
Hi Heidi, The garlic cloves are cooked whole so they can get caramelized and sweet before the other ingredients are added to the pot. We've tweaked the recipe so it's more clear. Thanks, and we hope you enjoy!
Serving size. How many servings in this recipe?
I wouldn't ever have thought about combining farro and sugar snap peas with potato soup, but the combination was flavorful, light and fresh. The only thing I would have changed is using a little less broth, maybe 3 1/2 cups, since the soup was thin and I couldn't add all the plant milk because it was so thin.