Italian Farro Soup

Zuppa di Farro is a hearty, traditional Italian soup centered around farro, an ancient grain with a nutty flavor and chewy texture. It typically features farro simmered with vegetables like celery, carrots, and onions, often enriched with beans or pancetta for depth, and is a rustic staple from central Italy, especially Tuscany and Umbria.

🍳 View the full Italian Farro Soup recipe →

🍽️ Nutrition at a glance

This soup is a balanced source of complex carbohydrates and plant-based protein from the farro and beans, with moderate fat if pancetta or olive oil is used. A standard serving provides around 250-350 calories, along with fiber, iron, and magnesium.

Nutrition breakdown

Calories	180 kcal
Protein	8 g
Carbs	30 g
Fat	4 g
Fiber	6 g
Sugar	3 g
Sodium	480 mg
Iron	2.5 mg
Magnesium	60 mg
Phosphorus	120 mg
Potassium	350 mg
Zinc	1.8 mg
Folate	45 mcg
Vitamin B6	0.2 mg
Vitamin C	8 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Zuppa di Farro reflects Italy's deep connection to ancient grains, which have been cultivated since Roman times and are prized for their sustainability and nutritional benefits. Nutritionally, farro offers a lower gluten content than modern wheat and is rich in antioxidants, making this soup a comforting yet health-conscious choice.