Whole Chicken & Farro Soup

3 serves of whole grain
Each serve is 16g of whole grain. GLNC recommends 3 serves daily.

Serves: 6

Preparation time: 15 minutes

Cooking time: 40 minutes


It might seem scary to keep something at a raging boil for such a long period of time, but this process gives you really tender chicken and a much more strongly flavoured soup than if you just kept it at a simmer.


  • 2 tbsp olive oil
  • 2 carrots, peeled and diced
  • 2 stalks celery, diced
  • 1 brown onion, diced
  • 2 leeks, halved and sliced into 1cm pieces
  • 2 tbsp wholemeal flour
  • 1 cup tomato passata
  • 1½ cups farro (or substitute freekeh)
  • 1 whole chicken, around 1.6kg
  • 1 bouquet garni (bay leaf, parsley and thyme)
  • 2 tsp salt


  1. Heat a large dutch oven over medium heat and add the butter.
  2. Fry the carrots, celery, brown onion and leeks for around 5 minutes, stirring frequently until the vegetables are fragrant. Add the flour and stir to combine.
  3. Add the tomato passata, the farro and about 2 cups of water to pot, and place the whole chicken into the pot.
  4. Add a further 2-3 litres of water to just cover the chicken. Add the bouquet garni and salt and bring to a boil.
  5. Cover the pot and continue to cook at a rolling boil (not a simmer) for 35 minutes. Turn off the heat, adjust the seasoning and allow to stand for around 10 minutes before serving.
  6. To serve, shred the chicken and serve with the soup and vegetables.

Recipe kindly provided by Adam Liaw.


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