Vegetable soup with cassava Fariña

Ingredients

• 1 smallonion, finely diced
• 1 clovegarlic, chopped
• 1green onion, finely chopped
• 400 gvegetables of your choice, cleaned and finely diced (peas, corn, carrot, fresh or tinned beans)
• ½green plantain, sliced and halved
• 2potatoes, peeled, sliced and halved
• 1.5–2 litreswater
• 2 sprigs, plus more for servingcoriander
• 3bay leaves
• to tastesalt and pepper
• to tastevegetable oil
• 1 tablespoon (15 ml)vinegar
• to taste (a couple of tablespoons)fariña
• 1 cube (optional)vegetable stock

Instructions

1. 1

   Soften the aromatics

   Warm vegetable oil in a pan and cook the onion, garlic and green onion for a couple of minutes, until softened.

2. 2

   Cook the vegetables

   Add your chosen vegetables and the green plantain. Sauté for 5 minutes, or until fragrant and lightly coloured, then season with salt and pepper.

3. 3

   Simmer the soup

   Add the bay leaves, coriander sprigs, water, 1 tablespoon of oil, 1 tablespoon of vinegar and the stock cube, if using. Bring to the boil, lower the heat and simmer for 25 minutes.

4. 4

   Add the potatoes

   Stir in the sliced potatoes and cook for a further 20–35 minutes, until all the vegetables are soft. Taste and adjust the seasoning.

5. 5

   Finish with fariña

   Stir in fariña for the final 5 minutes of cooking, until its smoky aroma comes through. Serve in individual bowls with a sprinkle of coriander, or serve the fariña separately at the table so everyone can add their own.

What is vegetable soup with fariña?

Fariña is a coarse flour made from bitter cassava and is an important food in the Colombian Amazon. In this soup, it is added near the end so its distinctive nutty, smoky flavour stands out alongside the vegetables.

Potatoes and green plantain give the broth substance, while the choice of other vegetables makes the recipe adaptable. The result is a vegan, gluten-free soup served as a main course.

Nutrition and macros by portion

The nutrition label shows one serving as written: 270 calories, 7g protein, 49g carbs, 6g fat.

The potatoes, plantain and vegetables provide most of the carbohydrate, while the vegetable oil contributes most of the fat. Protein depends largely on the vegetable mix, particularly if it includes beans; serve with beans or another protein-rich side to make the plate more filling.

Choose your vegetables

Vegetable mix: Peas, corn, carrots and beans are suggested options; use a combination that suits what you have. Cut them finely so they cook through alongside the plantain and potatoes.

Stock: The stock cube is optional, so the soup can be made with water alone. If using a cube, taste before adding extra salt, as stock can already be salty.

Build flavour at the start

Aromatics: Cook the onion, garlic and green onion in oil until soft before adding the other vegetables. This gives them a gentler flavour in the finished broth.

Sautéing: Let the vegetables and plantain cook for the full 5 minutes, until fragrant and slightly coloured, before adding the water. Season them at this stage, then adjust again at the end.

Get the texture right

Potatoes: Add them after the first 25-minute simmer, as directed, and continue cooking until all the vegetables are soft. Check a piece with a fork near the end of the stated 20–35-minute cooking window.

Fariña: Add it only for the final 5 minutes if you want its flavour mixed into the soup. For more control over thickness and flavour in each bowl, follow the alternative and serve it separately.

Allow time to simmer

The soup cooks in stages: first the aromatics and vegetables are sautéed, then the broth simmers before the potatoes go in. The potatoes need a further 20–35 minutes, depending on when they become soft.

Keep the heat low once the pot comes to the boil. If the broth reduces more than you would like during cooking, the recipe allows for 1.5–2 litres of water overall.

Serve it as a main course

Coriander: Sprinkle extra coriander over each bowl for a fresh finish. Remove the bay leaves before serving.

On the side: Serve the soup on its own or with fariña offered separately at the table. A simple salad can add a crisp contrast to the soft vegetables and broth.

Recipe notes & tips

• Dice the vegetables to a similar size so they cook at a similar pace.
• Keep the pot at a gentle simmer after bringing the broth to the boil.
• Taste before adding more salt if you use the optional stock cube.
• Check the potatoes for softness before deciding the soup is ready.
• Add fariña at the table if you want each person to choose how much goes in their bowl.

Variations

• Use tinned beans: Drain them before adding them with the other chosen vegetables.
• Change the vegetable mix: Combine peas, corn and carrots, or use another selection from the suggested options.
• Make it without stock: Leave out the optional cube and season the broth to taste.
• Serve fariña separately: Let everyone stir it into their own bowl for a more adjustable finish.

Common mistakes to avoid

• Adding fariña too early: It is meant to cook for only the final 5 minutes, so add it near the end.
• Skipping the sauté: Cook the aromatics and vegetables for their stated times before adding water to develop their flavour.
• Boiling hard throughout: Lower the heat after the broth comes to the boil and let it simmer gently.
• Adding too much salt at the start: Stock may be salty, so taste the soup before adjusting the seasoning at the end.
• Serving with bay leaves: Remove them from the pot before ladling the soup into bowls.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a pan until piping hot, adding a little water if the soup has thickened; store fariña separately if possible.

Frequently asked questions