This cozy, nourishing soup is hearty without feeling heavy, with tender farro and lentils simmered with plenty of vegetables and warm spices. Tahini gets stirred in at the end for a creamy, velvety broth, while lemon adds just enough brightness to balance everything out. It’s flexible, pantry-friendly, and perfect for using up whatever sturdy vegetables you have on hand.
P.S. The lentils, farro, and tahini do add some protein, but it’s not especially high in protein on its own. It’s delicious topped with cooked sausage or any protein.
Ingredient highlight
Lentils! My favorite small-but-mighty pulse. They’re packed with protein, fiber, iron, zinc, potassium, and B vitamins like folate. One half cup of cooked lentils gives you about 9 grams of protein and 8 grams of fiber. Their combination of protein and fiber makes them an excellent addition to your plate, but I recommend pairing them with another protein sources to make the meal more substantial and help you get enough protein overall.
Servings 4 – 6 (makes 6-7 cups)
Prep Time 10 minutes 
Cook Time 30 minutes Ingredients
- 2 tbsp olive oil
- 4 cups chopped veggies (cauliflower, carrot, cabbage, mushroom, bell pepper)*
- 1 clove garlic, chopped
- 1 tsp kosher salt, divided
- 2 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp ground cinnamon
- ½ tsp black pepper
- 4 ½ cups water
- ½ cup farro (pearled or semi-pearled)
- ½ cup green or brown lentils
- 2 tbsp soy sauce or tamari
- 3-4 cups chopped kale
- ¼ cup tahini
- 1-2 tbsp lemon juice
- Chopped herbs, for topping (parsley, cilantro, or scallions)
- *Any veggies work, just avoid quick cooking delicate veggies like broccoli, asparagus, green beans, etc…
- Stovetop: ~ follow the recipe using a medium pot with a lid. Increase the water to 5-6 cups. Bring to a simmer cover, and cook at a steady simmer for 25–30 minutes. Check that the lentils are cooked before moving on with the rest of the recipe.
- Protein bump! ~ To add more protein, cook some sausage, chicken, or ground beef separately. Either stir it into the soup or add it to your bowls.
Instructions
- Set a 6-qt Instant Pot to “sautee” on high. Add the oil, veggies, garlic, and ½ teaspoon salt. Cook for 3-5 minutes just to soften the veggies. Stir in the cumin, coriander, cinnamon, and black pepper. Cook for 30 seconds, stirring constantly (to toast the spices). Immediately stir in the water, farro, lentils, soy sauce, and remaining ½ teaspoon salt.
- Pressure cook on high for 15 minutes, let it naturally release for 10 minutes, then release any remaining pressure manually. Stir in the greens to soften.
- Transfer about ½ cup of the broth to a medium bowl or large liquid measuring cup. Add the tahini and whisk until smooth. Stir back into the soup along with the lemon juice. If the consistency is too thick, you can add more water until you get the consistency you want. Taste and add more salt/soy sauce or lemon, if needed.
- Serve topped with herbs and black pepper.
Items you can prep ahead (optional)
- Chop 4 cups veggies
- Chop 1 clove garlic
- Chop 3-4 cups chopped kale
- Chop parsley, for serving
- Make the soup
Substitutions:
- To make gluten-free, use brown rice in place of farro.
Storage:
- Store leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 2 months.
Leftovers + Repurposing:
- Leftover soup will thicken up. Add some extra water when reheating either on the stove or in the microwave. Season with more soy sauce or salt and lemon to taste.
- Leftovers greatly benefit from a squeeze of lemon and fresh herbs.
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