Peasant Soup with Flax Farfel

 Source: Peasant Soup with Flax Farfel,

Source: Peasant Soup with Flax Farfel,

Simple and comforting this homemade soup is perfect on a cold day!


  • 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. 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.

*Flax Farfel

  • 1 cup (250 mL) unbleached all-purpose flour
  • 1/3 cup (75 mL) ground flaxseed
  • 1/2 tsp (2 mL) salt
  • 2 large eggs


  1. In a bowl combine flour, flaxseed and salt; mix well. Turn the mixture out onto a clean work surface. Make a well in the centre 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 minutes
  2. 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.
  3. Farfel can be cooked fresh or left to dry overnight.

Makes: 1 1/4 cups (310 mL) farfel.


Nutritional Analysis


YIELD: 12 cups (3 L).

SERVING SIZE: 1 cup (250 mL).  Each serving contains 1 tsp (5 mL) of flax.

Per Serving
Calories 187
Total Fat 7 g
Saturated Fat 3 g
Cholesterol 51 mg
Carbohydrates 18 g
Fiber 4 g
Sugars g
Protein 15 g
Sodium 577 mg
Potassium 397 mg