8-Minute Vegetarian Lemon Orzo Soup is a vegetarian version of the classic, developed by a Registered Dietitian. Chickpeas add protein and fiber, kale brings calcium and key nutrients, and miso adds savory depth-all in a light, lemony broth with orzo, onion, garlic, and carrots.
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👩🏼🌾 Ingredients
Below are some notes about the ingredients from me, as an expert in nutrition.
- Chickpeas: High in fiber and plant-based protein, which support digestion and help keep you full. They can be roasted or sautéed to add more texture to this soup.
- Kale: Low in calories, it's among the most nutrient-dense foods on the planet. It offers the benefits of dark leafy greens but with lower oxalate levels, and highly absorbable calcium and vitamin K.
- Miso Paste: Adds a savory flavor and provides gut-friendly probiotics if unpasteurized.
- Lemon: A good source of vitamin C, and helps with iron absorption.
- Carrots: High in beta-carotene, which supports eye and immune health.
- Garlic and Onion: Contain compounds that may benefit heart health and reduce inflammation.
See the printable recipe card below for quantities.
🧅 Substitutions
This recipe is versatile and easy to adapt to your needs. Below are some simple ingredient substitutions.
- Onion - Use shallots, leeks, white or red onions, or green onions.
- Chickpeas - use plain or roasted chickpeas, white beans, pinto beans, lentils, or tofu cubes.
- Orzo - Swap with ditalini, couscous, or cooked rice.
- Carrots - Substitute with parsnips, sweet potatoes, or celery.
- Kale - Try spinach, Swiss chard, or collard greens.
- Mellow miso - use tamari or soy sauce instead to taste
- Olive oil - Use vegetable broth instead to cook the aromatics for an oil-free soup.
For another comforting sick-day soup recipe, check out my Vegan Chicken Noodle Soup. Try these comforting soup and stew recipes.
📝 Tips for Making Vegetarian Lemon Orzo Soup
These additional tips will help you get the best results from this recipe.
- Sauté aromatics in either broth or oil. If using oil, heat it first before adding the aromatics-this helps you use less overall.
- Cook the orzo until al dente for better blood glucose control, about 8 minutes. Do not overcook it. Stir frequently to prevent the orzo from sticking. Dissolve the miso in water before adding it to the soup.
- Add the desired amount of kale and stir until just wilted. Add a dash of mustard powder to increase anti-cancer sulforaphane levels in the cooked kale, or chop it 40 minutes ahead.
8-Minute Vegetarian Lemon Orzo Soup Recipe
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Ingredients
- 1 tablespoon olive oil or vegetable broth
- 1 small yellow onion small dice
- 2 garlic cloves minced
- 2 small carrots cut into ½-inch coins
- ½ teaspoon sweet paprika
- 2 cups vegetable broth plus more for cooking
- 15 ounces chickpeas canned, drained and rinsed
- ½ cup orzo
- 2 tablespoons white miso (mellow)
- 1 ½ teaspoons lemon juice or to taste
- 2 cups chopped curly kale
- Salt and freshly ground black pepper to taste
Instructions
- Aromatics: Heat the oil or broth in a medium saucepan over medium-high heat. Cook the onion and carrots for about 7 minutes, or until the onions are translucent. Add the garlic, and paprika and cook for one minute more.
- Cook: Add the vegetable broth, 1 cup water, chickpeas, and orzo. Stir to combine. Bring the liquid to a simmer and cook for about 8 minutes, or until the orzo is al dente. Stir frequently to prevent the pasta from sticking to the bottom. Add more broth or water as needed.
- Flavor: Transfer the miso to a small bowl. Add 3 tablespoons of water. Mix well until the miso is fully dissolved. Stir the dissolved miso into the soup. Add fresh lemon juice to taste. Stir in the kale until it is just wilted. Season with salt and freshly ground black pepper.
Notes
- For oil-free: Substitute the olive oil with more vegetable broth.
- Do not overcook the soup, or the orzo will be mushy. Stir frequently.
- For more protein, see these Easy Recipes for Protein. (I enjoy it with seitan chicken.)
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
✔️ Storage
Refrigerate leftover Vegan Lemon Orzo Soup in an airtight container for up to 3 days. For longer storage, add the orzo just before serving and refrigerate the soup portion without pasta for up to 5 days.
To freeze, omit the orzo and add it when ready to serve.
🙋🏽♀️ Recipe FAQs
Yes. Try small shapes like ditalini, small shells, or cooked pearl barley for a whole-grain option. Just cook until al dente.
Yes, Vegan Lemon Orzo Soup provides protein, fiber, and complex carbs. For extra staying power, add a spoonful of tahini.
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Let me know your thoughts on Vegatarian Lemon Orzo Soup by leaving a ⭐️ rating below or sharing it on Instagram.
Laura says
Very tasty and fast to make. Love your recipes!
Nisha Melvani says
Thanks you. I'm so thrilled you are enjoying them.
mary says
Wonderful and easy! Making my second batch.
Nisha Melvani says
I'm so happy to hear you are enjoying the recipe. Thank you Mary.
Pedro says
Quick and tasty. I enjoyed it. Thanks a lot for sharing it.
Nisha Melvani says
Hi Pedro,
I'm so glad you tried the recipe and liked it. Thank you for leaving a comment. Have a great afternoon.
Sidney says
I've been making a batch of this soup every week all month long (and I don't plan to stop). It's fast to make, cheap, minimal ingredients, and soo delicious!
I don't have sweet paprika but I just use normal paprika and it tastes great, I also double the veggie broth (not the miso). Add extra lemon and black pepper! It's one of my fav soups of all time!!!
Nisha Melvani, RDN says
Awww thank you for letting me know and for sharing your method to help others. Have a great evening.
Amina says
Oh, one of my favourites. So delicious and nutritious. Easy to make too!
Nisha Melvani says
Thanks Amina. It makes me so happy that you try my recipes so frequently.
Have a wonderful evening. xxx
Hansa says
Loved this recipe! It was delicious, nutritious and quick to make. My whole family enjoyed it and it will definitely be on our weekly rotation.
Nisha Melvani says
Thanks Hansa. It's so sweet of you to comment. I appreciate the feedback.
Neena says
Great recipe!