Caramelized Onion & Delicata Soup with Farro

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Skill Level
Preparation Time 15 minutes Total Time 60 minutes
Servings 6 Cost Per Serving $0.80
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Image of A bowl of caramelized onion & delicata soup with farro and a toasted piece of bread


1/2 cupDried Farro
2Medium Red Onions, thinly sliced
1Delicata Squash, halved, seeds removed, and roughly chopped
1 cupBrussels Sprouts, shaved
1 L Vegetable or Chicken Stock
3 sprigsThyme
1/4 cupParsley, roughly chopped
1 tbspSherry Vinegar
2 tbspOlive Oil
To TasteSea Salt and Freshly Ground Pepper


  1. ​In a medium sauce pot, bring two cups of water to a boil. Add the farro, reduce heat to medium low, cover with lid, and allow to simmer for about 15-20 minutes.
  2. Add the olive oil to a large sauce pot over medium heat. Add your sliced onions, cover, and sauté for about 30 minutes on low heat, stirring occasionally, until the onions have softened and darkened.
  3. Remove the lid and add the squash, shaved Brussels sprouts, and thyme. Stir well and continue to cook for another 10 minutes. 
  4. Add the sherry vinegar, stock and farro to the vegetables. Bring up to a boil, reduce heat to medium low and simmer for about 10 minutes. Season to taste.


  • Whole grains are often considered to be brain boosting foods, as they contain nutrients such as folate, zinc and magnesium. Folate is a B vitamin that may help to reduce cognitive impairment in older adults. Some research studies suggest that not getting enough folate as an adult can lead to higher risk of dementia. Zinc plays a role in regulating mood. Symptoms of zinc deficiency include depression in adults and behavioural problems in children. Magnesium helps brain function by reducing the impact of stress on the body. Magnesium can also prevent stress hormones from crossing over from the blood and into the brain. 
  • Whole grains are also excellent sources of fibre, which helps to slow down the digestion and absorption of carbohydrates. This helps to provide a steady stream of fuel to the brain. Eating foods that are very sugary or made from refined white flour causes blood sugar spikes which can lead to brain fog. 
  • Another great reason to add vegetables such as Brussels sprouts to your meals – research suggests that eating green vegetables daily helps to protect memory and cognitive function as you age.