Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}

Name: Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 Servings
Ingredients: 2 teaspoons olive oil; 1 onion; 1 carrot; 1 celery stalk; 3 garlic cloves; ½ teaspoon dried thyme; ½ teaspoon crushed dried rosemary; ½ teaspoon red pepper flakes; ¼ teaspoon ground pepper; 2 tablespoons tomato paste; 2 cups small cauliflower florets; 7 cups low sodium vegetable broth; ⅔ cup whole wheat orzo pasta; 4 cups chopped kale leaves; salt

User Reviews

5.0

21 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings
4 Servings
Calories
2038 kcal
Course
Soup
Cuisine
American

Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}

Lauren Clark

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Whole Wheat Orzo, Cauliflower and Kale Soup {Vegan}...A fantastic, hearty soup that's packed with vegetables! 205 calories and 4 Weight Watchers Freestyle SP

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Ingredients

Servings

2 teaspoons olive oil
1 onion chopped
1 carrot diced
1 celery stalk diced
3 garlic cloves minced
½ teaspoon dried thyme
½ teaspoon crushed dried rosemary
½ teaspoon red pepper flakes
¼ teaspoon ground pepper
2 tablespoons tomato paste
2 cups small cauliflower florets about ½ pound
7 cups low sodium vegetable broth
⅔ cup whole wheat orzo pasta
4 cups chopped kale leaves
salt to taste*

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Instructions

Heat the olive oil in a large saucepan set over medium heat. Add the onion, carrot and celery, and cook until the vegetables are beginning to soften, about 5 minutes.
Stir in the garlic, thyme, rosemary, red pepper flakes, salt and pepper, and cook for 1 minute. Stir in the tomato paste and cook for 1 minute.
Add the cauliflower florets and vegetable broth, and bring to a boil over medium-high heat. Reduce to a simmer and cook for 5 minutes.
Increase the heat to medium-high and stir in the orzo. Cook until the pasta is almost al dente.
Stir in the kale and cook until just wilted, about 1 minute. Serve.

Notes

*Not included in nutritional info.

Nutrition Information

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Serving 1.75Cups Calories 203.8kcal (10%) Carbohydrates 39.9g (13%) Protein 6.8g (14%) Fat 2.4g (4%) Saturated Fat 0.2g (1%) Sodium 369.7mg (15%) Fiber 9g (36%) Sugar 9.2g (18%)