Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}
User Reviews
5
Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}
Description
The Whole Wheat Orzo, Cauliflower & Kale Soup combines chopped onions, carrots, celery, and garlic sautéed in olive oil to form a fragrant foundation. Dried thyme, rosemary, red pepper flakes, black pepper, and tomato paste deepen the flavor. Cauliflower florets and vegetable broth are added and brought to a boil before adding whole wheat orzo pasta, which cooks until nearly al dente. Finally, chopped kale is stirred in until just wilted.
This soup balances the nuttiness of whole wheat orzo with mild sweetness from vegetables and savory herbal notes. The cauliflower provides a tender bite, while the kale adds a fresh, slightly chewy texture. The red pepper flakes contribute a subtle heat that complements the warmth of the broth without overpowering the dish.
Served warm, this soup makes a filling option for a light lunch or starter. It can be seasoned with salt to taste and is suitable for those seeking a plant-based soup including whole grains and vegetables.
Ingredients
- 2 teaspoons olive oil
- 1 onion chopped
- 1 carrot diced
- 1 celery diced, stalk
- 3 garlic minced, cloves
- ½ teaspoon thyme dried
- ½ teaspoon rosemary crushed, dried
- ½ teaspoon red pepper flakes
- ¼ teaspoon black pepper ground
- 2 tablespoons tomato paste
- 2 cups cauliflower florets about ½ pound, small
- 7 cups vegetable broth low sodium
- ⅔ cup whole wheat orzo pasta
- 4 cups kale leaves chopped
- salt to taste*
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
- Salt is not included in the nutritional info and should be added to taste.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 2038 kcal
% Daily Value*
| 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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