Lemon Chickpea Orzo Soup
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Lemon Chickpea Orzo Soup
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Lemon Chickpea Orzo Soup– this hearty vegan soup is packed with vegetables and yumminess! A filling, frugal and delicious recipe that can be customized to include your favorite veggies.
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Ingredients
For the soup
- 2 tbsp olive oil
- 2 onions finely diced
- 3 celery ribs finely diced, include leaves if any
- 3 carrots peeled and finely diced
- ½ butternut squash peeled and cubed
- 14 oz (400g) chickpeas or beans, drained and rinsed
- 1 tbsp tomato puree optional
- 1 tsp salt
- 1 tsp ground turmeric
- 1 tsp garlic granules
- ½ tsp sweet paprika
- ½ dried chili flakes
- 8 cups (1.8 lt) vegetable broth / stock or as needed
- 1 ½ cups (235g) orzo
- small bunch parsley finely chopped
- salt and pepper to season
Optional additions
- 2 cups (60g) spinach finely chopped
- 1 zucchini (courgette) cubed
- 1 red bell pepper diced
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Instructions
- Heat the olive oil in a large pot (I used my fave GreenPan casserole) and add the onions, celery and carrots. Cook, stirring, over low heat until the vegetables have softened, 5-7 minutes. (Add the pepper also, if using)
- Stir in the tomato purée. Add the butternut squash, chickpeas / beans, ginger, salt, seasonings and bay leaves.
- Pour in stock and bring to a rolling simmer. Lower the heat to a simmer, partially cover the pot and cook for about 20 minutes or until the squash is almost cooked through.
- Stir in the orzo and continue to simmer for another 8-10 minutes or until al dente. If you are adding zucchini you can stir it in now.
- Stir in the lemon juice and half of the chopped parsley. Add the spinach if using and let it wilt in the warm soup.
- Discard the bay leaves and have a taste, adjusting as needed. Serve and enjoy!
Equipments used:
Notes
- IS ORZO GLUTEN-FREE? Orzo is a type of “pastina” (small pasta) and while I haven’t found a gluten-free version there are lots of small pasta shapes that are.
- This recipe is vegan as written. If you like adding grated Parmesan to your soups then it is vegetarian provided the Parmesan is renet-free or swap it for Pecorino Romano cheese. I don’t think cheese really goes in this orzo soup but you do you!
- Orzo absorbs water and swells, drinking up all the liquid in the soup. You might need to add hot water to thin the soup as needed. If you would like to freeze the soup you can always leave the orzo out and simply add it when reheating.
- The soup will keep for 2-3 days in the fridge. Add water as needed when reheating.
Nutrition Information
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Calories
338kcal
(17%)
Carbohydrates
63g
(21%)
Protein
12g
(24%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
2361mg
(98%)
Potassium
802mg
(23%)
Fiber
8g
(32%)
Sugar
10g
(20%)
Vitamin A
13201IU
(264%)
Vitamin C
50mg
(56%)
Calcium
97mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 338 kcal
% Daily Value*
| Calories | 338kcal | 17% |
| Carbohydrates | 63g | 21% |
| Protein | 12g | 24% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 2361mg | 98% |
| Potassium | 802mg | 17% |
| Fiber | 8g | 32% |
| Sugar | 10g | 20% |
| Vitamin A | 13201IU | 264% |
| Vitamin C | 50mg | 56% |
| Calcium | 97mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
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