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Carrot Soup with farro

Favorite Hearty Roasted Carrot Soup with Farro

Plant Based Soup with AIP option - Ideal for Batch Cooking
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Prep Time 15 minutes
Cook Time 1 hour
Course Soup
Cuisine American
Servings 8

Equipment

Ingredients
  

  • 4 medium carrots, peeled
  • 1 medium sweet potato, peeled, chopped in 1 inch pieces
  • 1 medium yellow zucchini, chopped in 1 inch pieces
  • 2 cloves garlic
  • 1 tbsp olive oil
  • 1 tbsp dried thyme
  • 1 tsp salt
  • ½ tsp pepper
  • 1 cup cooked farro (emmer)
  • ½ cup cooked lima beans
  • ¼ cup coconut milk
  • 3½ cups water

Instructions
 

Roast Vegetables

  • Preheat oven to 400° Fahrenheit.
  • Place carrots, sweet potatoes, zucchini and garlic on baking sheet covered with parchment paper.
    Raw vegetables on sheetpan
  • Lightly drizzle with olive oil and splash of water.
  • Massage with hands to coat vegetables.
  • Sprinkle thyme, salt and pepper over vegetables.
  • Place baking sheet in the oven for 30 minutes.
  • Retrieve baking sheet from oven, turn over vegetables and place back in oven for another 30 minutes.
  • Retrieve roasted vegetables from oven and set aside to cool a few minutes.
    Roasted Vegetables

Assemble Soup

  • Blend cooked farro, navy beans and coconut milk with 1 ½ cups of water until smooth (about a minute).
  • Transfer farro/bean mixture to cooking pot and set to medium heat.
    blended farro
  • Place roasted vegetables in blender with 1 ½ cups of water and blend until smooth.
    blended vegetables
  • Pour blended vegetables into cooking pot, using a spatula to scrape blender sides clean.
  • Pour ½ cup of water into blender, cover and shake to retrieve remaining blended vegetables.
  • Pour remaining vegetables into pot.
  • Cook soup for about 5 minutes, stirring frequently.
    soup in pot
  • Taste and adjust seasoning according to your preference.
  • Turn off heat and serve immediately.
  • Soup can be topped with parsley, pumpkin seeds or other topping of choice.
    Carrot Soup with farro

Leftovers

  • Any leftover soup can be cooled for about 20 minutes and then transferred to refrigerator or freezer.
  • Soup will last about 3 days in refrigerator and about 3 months in freezer.

Notes

This recipe assumes you already have cooked farro on hand.
For instructions on the various methods to cook farro (emmer), please see this post.
This recipe assumes you already have cooked lima beans on hand. 
If making from scratch, soak lima beans eight hours or overnight and then cook for 40 minutes in a 2 to 1 ratio of water to beans with a pinch of salt.
Regarding substitutions, please see ingredient discussion in main post.
Keyword emmer, farro medio
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