Recipe description
September 20, 2026
Longevity Farro White Bean Soup
A hearty, fiber-rich soup for satisfying meals and everyday gut-friendly nourishment.
High Satiety
High Omega-3
Legume Rich
91%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans, farro, vegetables, and spinach.
- Includes diverse plant foods, herbs, and polyphenol-rich olive oil.
- Provides a balanced combination of plant protein, whole-grain carbohydrates, and healthy fat.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Farro
0.5
cup
White beans
1
cup
Oil, olive
1
tablespoon
Onion
1
piece
Carrot
1
piece
Celery
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Tomato, sundried
2
piece
Thyme
1
teaspoon
Rosemary
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Spinach
2
tablespoon
Lemon juice
1
teaspoon
Instructions
1
Rinse the farro under cold water and drain well.
2
Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrot, and celery and cook for 5-6 minutes until softened.
3
Stir in the minced garlic, chopped sundried tomatoes, thyme, and rosemary and cook for 1 minute until fragrant.
4
Add the rinsed farro and vegetable broth. Bring to a boil, then reduce the heat and simmer for 25-30 minutes until the farro is tender.
5
Stir in the white beans and simmer for another 5 minutes to heat through.
6
Add the spinach and cook for 2 minutes until wilted.
7
Season with salt, black pepper, and lemon juice. Taste and adjust seasoning as needed.
8
Ladle the soup into bowls and serve warm.
More Recipes For Your Gut
Nutrition
425 kcal
Calories
18 g
Protein
sixty g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
3.0 g
Salt
FAQ
How many servings does this soup make?
The recipe makes 2 servings.
Do I need to soak the farro first?
No. Rinse it well under cold water and drain before cooking.
Can I use canned white beans?
Yes. Drain and rinse them before adding them during the final 5 minutes of cooking.
What type of farro works best?
Pearled farro is convenient and usually cooks within the stated 25–30 minutes. Other types may need more time.
How can I make this soup gluten-free?
Replace the farro with a gluten-free grain such as quinoa or rice, and adjust the cooking time according to the package instructions.
Can I use frozen spinach instead of fresh spinach?
Yes. Add a small amount of thawed, squeezed spinach and heat until warmed through.
How should I store leftovers?
Cool the soup promptly, refrigerate it in a covered container, and use it within about 3 days.
Can I freeze this soup?
Yes, although the farro may soften slightly after thawing. Freeze in airtight portions and reheat thoroughly.
How can I adjust the soup if it becomes too thick?
Stir in extra vegetable broth or water while reheating until it reaches your preferred consistency.
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