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Lemon Chickpea Orzo Soup

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.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6
Calories: 338 kcal
Course: Soup
Cuisine: European

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

Instructions

    Cup of Yum
  1. 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)
  2. Stir in the tomato purée. Add the butternut squash, chickpeas / beans, ginger, salt, seasonings and bay leaves.
  3. 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.
  4. 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.
  5. Stir in the lemon juice and half of the chopped parsley. Add the spinach if using and let it wilt in the warm soup.
  6. Discard the bay leaves and have a taste, adjusting as needed. Serve and enjoy!

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

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

% 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.