Lemon Chickpea Orzo Soup
User Reviews
0
0 reviews
Unrated
Lemon Chickpea Orzo Soup
Report
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.
Share:
Ingredients
For the soup
- 2 tbsp olive oil
- 2 onion finely diced
- 3 celery finely diced, include leaves if any, ribs
- 3 carrot peeled and finely diced
- ½ butternut squash peeled and cubed
- 14 oz chickpea or beans, drained and rinsed
- 1 tbsp tomato puree optional
- 1 tsp salt
- 1 tsp Turmeric ground
- 1 tsp garlic granules
- ½ tsp paprika sweet
- ½ dried chili flakes
- 8 cups vegetable broth or as needed, or vegetable stock
- 1 ½ cups orzo pasta
- parsley finely chopped, small bunch
- salt to season
- black pepper to season
Optional additions
- 2 cups spinach finely chopped
- 1 zucchini cubed, aka courgette
- 1 red bell pepper diced
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
Show Details
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%)
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.
Genuine Reviews
User Reviews
Overall Rating
0
0 reviews
Unrated
Other Recipes
You'll Also Love
