Peasant Soup With Flax Farfel

Source:   |  Category: Entree, Diabetic Friendly, Heart Healthy, Ground Flaxseed

Recipe for making fresh Farfel is included.


  • 1 lb (500 g) lean ground beef or any fresh ground meat
  • 1/4 cup (60 mL) finely chopped onion
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) crushed dried basil
  • 1/2 tsp (2 mL) crushed dried oregano
  • 8 cups (2 L) chicken stock
  • 1 cup (250 mL) dried farfel or 1 1/4 cup (300 mL) fresh farfel *(see recipe below)
  • 19 oz (540 mL) can white kidney beans, rinsed and drained
  • 8 oz (250 g) package frozen chopped spinach, thawed, squeezed dry
  • 2 Tbsp (30 mL) ketchup
  • freshly grated parmesan cheese
  • 1 cup (250 mL) unbleached all purpose flour
  • 1/3 cup (75 mL) ground flaxseed
  • 1/2 tsp (2 mL) salt
  • 2 large egg
lean ground beef or any fresh ground meat1/4 cup finely chopped onion2 cloves garlic, minced1 tsp crushed dried basil1/2 tsp crushed dried oregano8 cups chicken stock1 cup dried farfel or 1 1/4 cup fresh farfel *(see recipe below)19 oz can white kidney beans, rinsed and drained8 oz package frozen chopped spinach, thawed, squeezed dry2 Tbsp ketchupfreshly grated parmesan cheese1 cup unbleached all purpose flour1/3 cup ground flaxseed1/2 tsp salt2 large egg


  1. In a large saucepan, sauté meat over medium heat until almost all the pink is gone, about 7 minutes. Drain off fat. Add onion, garlic, basil and oregano.  Stir and cook for 2 minutes. Add chicken stock and bring to a boil over medium-high heat. Reduce heat and simmer for 10 minutes.
  2. Stir in dried or fresh farfel and cook until done, about 15 minutes for dried and 7 minutes for fresh.
  3. Add beans, spinach and ketchup.  Bring to a simmer and cook for 5 minutes, stirring occasionally. Serve with freshly grated Parmesan cheese.
  4. In a bowl combine flour, flaxseed and salt; mix well. Turn the mixture out onto a clean work surface. Make a well in the center and break eggs into the well. Beat eggs with a fork, slowly bringing the flour and flaxseed into the mixture. As the dough starts to thicken, use you hands to form it into a ball. Knead for 2 minutes.  The dough will be stiff. Let the dough rest under a bowl for 20 minute
  5. Coarsely grate the dough onto a clean, floured work surface, and toss to coat with flour. Shake off excess flour.  Refrigerate farfel in a paper bag for up to 1 week.
  6. Farfel can be cooked fresh or left to dry overnight.
  7. Makes: 1 1/4 cups (310 mL) farfel.

Yield: 12 cups (3 L)

Serving Size: 1 cup (250 mL). Each serving contains 1 tsp (5 mL) of flax.

Nutritional Analysis

Total Fat3 g
Cholesterol51 mg
Carbohydrates18 g
Fiber4 g
Protein15 g
Sodium577 mg
Potassium397 mg

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