8-Minute Vegetarian Lemon Orzo Soup Recipe
8-Minute Vegetarian Lemon Orzo Soup is a meat-free twist on the classic, by a Registered Dietitian. Chickpeas add protein and fiber for a balanced meal.
Servings: 3 servings
Calories: 257kcal
Equipment
- Saucepan
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
Calories: 257kcal | Carbohydrates: 47g | Protein: 13g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 320mg | Potassium: 506mg | Fiber: 10g | Sugar: 8g | Vitamin A: 7164IU | Vitamin C: 19mg | Calcium: 110mg | Iron: 4mg
