Tuscan White Bean & Farro Ribollita with Lacinato Kale

Why it works

Cannellini beans and farro together provide about 16 g of fiber and steady plant protein per bowl, and their soluble beta-glucan and viscous fibers bind bile acids to pull LDL cholesterol downward. Lacinato kale contributes lutein, vitamin K, and glucosinolates, while the sofrito of onion, carrot, and garlic delivers quercetin and allicin; the raw finishing olive oil preserves heat-sensitive polyphenols such as oleocanthal, a natural anti-inflammatory that acts on the same pathway as ibuprofen at the enzymatic level.

Ingredients

• 3 tbsp extra-virgin olive oil, plus more for finishing
• 1 yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 2 tbsp tomato paste
• 1 can (14 oz) diced tomatoes
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 1/2 cup pearled farro, rinsed
• 1 bunch lacinato (dinosaur) kale, stemmed and sliced
• 4 cups low-sodium vegetable broth
• 1 sprig fresh rosemary
• Sea salt, black pepper, and a pinch of chili flakes

Method

1. Warm the olive oil in a heavy pot over medium heat and soften the onion, carrot, and celery for 8 to 10 minutes, then add the garlic and tomato paste and cook 2 minutes until fragrant and rust-colored.
2. Mash one can of the cannellini beans and stir it in with the diced tomatoes, whole beans, farro, broth, and rosemary; bring to a simmer.
3. Cook uncovered at a gentle bubble for 25 minutes, until the farro is chewy-tender and the soup thickens.
4. Fold in the sliced kale and simmer 8 to 10 minutes more until it collapses and turns silky.
5. Season with salt, pepper, and chili flakes, and discard the rosemary sprig.
6. Ladle into bowls and finish each with a generous raw drizzle of extra-virgin olive oil just before serving.