Feb 25
2013

Hearty Chicken Sausage, Roasted Pepper & Whole Wheat Orzo Soup Recipe

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Hearty Chicken Sausage, Roasted Pepper and Whole Wheat Orzo Soup Recipe
Hearty Chicken Sausage, Roasted Pepper & Whole Wheat Orzo Soup Recipe: a hearty and healthy dinner option.

It’s amazing what happens whenever I cook with sausages. Two boys, who conveniently disappear when I mention that it’s time to clean their room, emerge from their nook-and-cranny hiding spaces as soon as the savory aroma reaches their twitching noses.

Of course, I have no choice but to pull out the bribing mum card at that point: “Go clean your room and you can have a few pieces of sausage.” My two Tasmanian Devils speed off in a tornado of activity and…lo and behold…their room is clean in five minutes flat. Shocking!

Hearty Chicken Sausage, Roasted Pepper and Whole Wheat Orzo Soup Recipe

If you like sausages as much as we do, and are partial to smoky roasted red peppers and tender orzo pasta, then this soup has your name written all over it. It couldn’t be simpler to put together and this hearty soup boasts a mere 245 calories and 1.8 grams of saturated fat per serving.

Most flavored turkey or chicken sausage would work in this recipe. Just be sure to choose something that will mix well with roasted peppers. In other words, chicken and apple sausage might not be the way to go this time. But something with sun-dried tomato, artichoke or spinach would be a great option.

My friend Kalyn of Kalyn’s kitchen highlighted these Sabatino’s Smoked Mozzarella Chicken Sausage with Artichokes and Garlic on her blog. Not only are they low in calories, fat and sugar, but they taste fantastic. Oh yeah, and they’re also gluten-free and nitrite-free. Besides this soup, I used the sausages in a low-fat version of baked ziti that I will share with you soon.

Now, let’s get down to business.

The recipe:

Coat a large saucepan with cooking spray and set over medium-high heat. Add the sausage and cook, stirring occasionally, until the sausages are starting to brown, 5 to 6 minutes. Transfer the sausages to a bowl and set aside.

Hearty Chicken Sausage, Roasted Pepper and Whole Wheat Orzo Soup Recipe

Heat the olive oil in the same saucepan and turn the heat to medium. Add the onion and cook until the onion is tender, 6 to 7 minutes.

Add the garlic and cook for 1 minute. Stir in the roasted red peppers.

Hearty Chicken Sausage, Roasted Pepper and Whole Wheat Orzo Soup Recipe

Add the bay leaves and chicken broth, bring to a boil, then turn heat to medium-low. Simmer, partially covered, for 20 minutes.

Remove the bay leaves and turn the heat to medium-high. Bring the soup to a boil.

Hearty Chicken Sausage, Roasted Pepper and Whole Wheat Orzo Soup Recipe

Add the whole wheat orzo, along with the cooked sausages, and cook until the orzo is al dente (according to package directions).

Remove the soup from the heat, stir in the parsley and basil, and serve.

Other recipes with orzo:

Orzo Pasta Recipes
Cookin’ Canuck’s Healthy Mushroom, Orzo & Swiss Chard Soup Recipe {Vegetarian}
Cookin’ Canuck’s Chicken BLT (or Bacon, Spinach & Tomato) Pasta Salad Recipe
Aggie’s Kitchen’s Spinach & Orzo Salad with Cranberries & Almonds
Smitten Kitchen’s Baked Orzo with Eggplant & Mozzarella
Eclectic Recipes’ Spinach Tomato Orzo Soup

Hearty Chicken Sausage, Roasted Pepper and Whole Wheat Orzo Soup Recipe
 
Prep time
Cook time
Total time
 
From the kitchen of Cookin Canuck. www.cookincanuck.com
Serves: Serves 4
Ingredients
  • 2 flavored chicken sausages, cut thinly into half-circles
  • 2 tsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 whole (4 halves) roasted red peppers, thinly sliced
  • 2 bay leaves
  • 4¼ cups low-sodium chicken broth
  • ⅔ cup whole wheat orzo pasta
  • 3 tbsp minced fresh parsley
  • 4 large basil leaves, thinly sliced
  • Salt and pepper, to taste
Instructions
  1. Coat a large saucepan with cooking spray and set over medium-high heat. Add the sausage and cook, stirring occasionally, until the sausages are starting to brown, 5 to 6 minutes. Transfer the sausages to a bowl and set aside.
  2. Heat the olive oil in the same saucepan and turn the heat to medium. Add the onion and cook until the onion is tender, 6 to 7 minutes.
  3. Add the garlic and cook for 1 minute. Stir in the roasted red peppers.
  4. Add the bay leaves and chicken broth, bring to a boil, then turn heat to medium-low. Simmer, partially covered, for 20 minutes.
  5. Remove the bay leaves and turn the heat to medium-high. Bring the soup to a boil.
  6. Add the whole wheat orzo, along with the cooked sausages, and cook until the orzo is al dente (according to package directions).
  7. Remove the soup from the heat, stir in the parsley and basil, and serve.
Notes
Calories 244.7 / Total Fat 7.3g / Saturated Fat 1.8g / Cholesterol 27.5mg / Sodium 897.5mg / Total Carbohydrates 31.5g / Fiber 5.8g / Sugar 1.5g / Protein 14.9g / WW (Old Points) 5 / WW (Points+) 6
Nutrition Information
Serving size: 1¼ cups Calories: 244.7 cal (complete nutritional info listed at bot Fat: 7.3g

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{ 46 comments… read them below or add one }

1 Liz @ The Lemon Bowl February 25, 2013 at 5:56 am

I need to keep my eye out for those sausages! I love that they’re gluten and nitrate free. Love that your boys come out at the smell of this… :-)

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2 Bev @ Bev Cooks February 25, 2013 at 7:59 am

Ohhhhhhh this is sooooooooo up my alley. All of them. All of my alleys.

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3 Jenna February 25, 2013 at 8:05 am

This sounds and looks wonderful! I love orzo but have never tried it in soup.

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4 Cassie Sue February 25, 2013 at 10:34 am

Orzo is fantastic in soup. If you already like orzo, you’ll like it in soup I think. It doesn’t get soggy or fall off your spoon like regular noodles, and it makes any soup feel a little heartier. I use it all the time.

This recipe sounds fantastic, Dara!

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5 Laurie {Simply Scratch} February 25, 2013 at 8:23 am

Dara the colors and flavors in this are insane. I love chicken sausage my self… and I think I can say… almost more than any other kind of sausage!

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6 Oliver Denton February 25, 2013 at 8:49 am

I feel like the sausage wouldn’t make it to the plate – I’d be too busy eating it from the pan! Delicious!

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7 Deborah February 25, 2013 at 8:55 am

I wish my kids loved sausage that much!! I know I’d lick the bowl clean, though!

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8 Holly February 25, 2013 at 9:42 am

I recently bought orzo but was unsure what to cook with it– now I know! I will keep my eye out for the whole wheat version and the healthier kind of sausages too. Your meal looks great!

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9 addie | culicurious February 25, 2013 at 10:15 am

I love sausage too! So salty and flavorful. YUM. Great looking soup!

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10 Katrina @ In Katrina's Kitchen February 25, 2013 at 10:37 am

Dara this looks incredibly flavorful!

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11 Carla @ Carlas Confections February 25, 2013 at 10:48 am

I love that orzo pasta! Its so fun :) I cant wait to try some of this soup! I cannot believe is so low in cals and saturated fat! LOVE!

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12 Amanda February 25, 2013 at 10:57 am

This looks like the perfect soup. Love all the flavors here!

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13 Nancy@acommunaltable February 25, 2013 at 11:04 am

We must be on the same wave length (again!) just made a dish with sausage and have one coming up with orzo!! This soup looks and sounds delicious and will definitely be giving it a go …. soon! Perfect for those nights of high school sports madness!

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14 Laura (Tutti Dolci) February 25, 2013 at 11:41 am

Love the flavors of this soup, it looks mouth-watering!

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15 Kelsey February 25, 2013 at 1:42 pm

This most certainly has my name all over it. YUM!

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16 carrian February 25, 2013 at 5:27 pm

I love orzo, but I haven’t even seen the whole wheat orso. I really need to get out there more.

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17 KimNB February 25, 2013 at 6:07 pm

This sounds really good and will definitely be on my to try list. Climbing on my soap box for a second I would urge folks not to worry too much about nitrate and nitrites in meat. Most of the nitrate in our diet comes from vegetables and it mostly converts to nitrite in the body. In meats nitrite prevents bacteria like botulism and listeria. The amounts are rigidly controlled. Contrary to past belief very little nitrite converts to carcinogenic nitrosamines in the body. Current thinking is that nitrates are not such a bad thing. Many all-natural meats are cured with celery extract which is loaded with nitrates.

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18 Aggie February 25, 2013 at 7:06 pm

Whole wheat orzo is my favorite!! Love this soup Dara!! Your pictures look absolutely delicious. Thanks for the link love!

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19 kirsten@FarmFreshFeasts February 25, 2013 at 7:49 pm

I’ve never added orzo to a soup, but I bet I’d prefer it to the noodles that eventually get flabby in the bowl. If I hadn’t used the last of my put up mixed cooking greens I’d throw a bit of them in too. This looks delicious and perfect for a hearty winter day. Thanks, Dara!

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20 Erika @ The Hopeless Housewife February 25, 2013 at 8:37 pm

Such great colors and flavors to make this soup so hearty and delicious.

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21 Brenda @ a farmgirl's dabbles February 25, 2013 at 8:48 pm

This looks really, really awesome, Dara. Joining the textures and flavors of sausage and orzo and roasted red peppers sounds wonderful. I know my family would love this.

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22 Sandy @ RE February 25, 2013 at 9:19 pm

Colors, flavor, healthy. Perfect meal. Thanks for sharing Dara!

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23 Alaina @ Fabtastic Eats February 26, 2013 at 6:06 am

oh my! this soup is perfect! Its already on my menu plan! I can’t wait to try it..p.s. I had no idea there was whole wheat orzo..Ive been buying it for years..now I feel silly, because I never understood why there wasn’t hah Thank youu! :)

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24 claire @ the realistic nutritionist February 26, 2013 at 1:35 pm

OH Dara!! I love this! Orzo is my absolute favorite.

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25 Kiran @ KiranTarun.com February 26, 2013 at 4:55 pm

Hearty soup deliciousness! Thanks for sharing, Dara :)

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26 Lauren @ A Nerd Cooks February 26, 2013 at 5:21 pm

This soup looks like it would be awesome! Chicken sausages have kind of become our thing, and I’m always looking for a new healthy soup.

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27 RayAnne February 26, 2013 at 8:49 pm

I was ridiculously excited to recognize you at The King’s English tonight! And of course, way too shy to actually say hello. But I thought I’d at least thank you for making my evening doubly great!

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28 Dara (Cookin' Canuck) February 28, 2013 at 2:56 pm

Ah, thank you, RayAnne. You should have come to say hello. I would have loved to meet you!

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29 The Cafe Sucré Farine February 26, 2013 at 10:53 pm

This soup looks fantastic and sounds very filling! I love that it’s low fat and so loaded with yummy, nutritious ingredients!

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30 katie February 27, 2013 at 5:06 am

Yum! I just recently started using chicken sausage in soup. And whole wheat orzo? I’m in! looks beautiful!

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31 Sommer@ASpicyPerspective February 27, 2013 at 6:36 am

Oh my word, Dara, this looks sensational!

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32 Courtney @ Neighborfood February 27, 2013 at 7:47 am

Yup, I definitely saw my name written all over this. I think I actually heard it whisper to me from foodgawker. It was just in the nick of time, too. I need something to get me through these cold, rainy days!

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33 Jessica@AKitchenAddiction February 27, 2013 at 8:47 am

Love all of the flavors in this soup! Can’t wait to try this!

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34 Helene February 27, 2013 at 9:07 am

It’s hard to find orzo around here, I like it a lot, especially in salads. My son loves anything with sausages, I should try this recipe!

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35 Bob February 27, 2013 at 3:27 pm

This soup sounds so delicious. Haven’t been able to find orzo here but will have to look harder.

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36 Becky at Vintage Mixer February 27, 2013 at 4:02 pm

I really love all of your soup and stew creations. Pinning this one to come back to soon!

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37 Cindy at Kicking it In February 28, 2013 at 3:03 pm

Dara, this is exquisite – photograph and the recipe and its options! I have some orzo and just last week noted-to-self to get a clue on something I could do with it that EVERYONE ’round her will like. Jackpot! Thanks!

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38 Angie March 1, 2013 at 3:06 pm

I’m making a variation on this tonight. When I saw you posted this I knew I had to make it. I’m gluten free so I’m substituting quinoa for the orzo (though I did love orzo in my gluten days) and I don’t have chicken sausage but I have beef sausage to use up. Roasted some sweet potato to go along with the roasted red pepper, and I’m literally counting the minutes til it’s done. I can’t wait to make this with chicken sausage. Thanks for posting Dara!

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39 Barbara @ Barbara Bakes March 1, 2013 at 8:46 pm

What a great, colorful soup. It looks even better in your bright blue bowl.

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40 Karen Petersen March 2, 2013 at 3:27 pm

this looks great, Dara! I will have to try it. I’ve never eaten orzo before.

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41 marla March 11, 2013 at 5:41 am

Love this recipe! Will be linking back to this in my upcoming post :)

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42 Tiera C May 15, 2013 at 9:29 pm

I made this tonight, and it was a hit! I loved it. I used smoked chicken sausage, nothing fancy, and added some kale and carrots to this dish just to use up my veggies in the fridge. I loved it. And I loved that I needed to use little to no salt in this, I’m not much of a salt person anyways. Thanks for suggestion of this amazing dish! I shall experiment with more dishes!

Tiera

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43 Heather | Farmgirl Gourmet September 16, 2013 at 8:31 am

GIMME! I’d crawl out of my nook for this soup any day!!

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44 Janet October 9, 2013 at 1:09 pm

At what point do you add the sausages back in to the soup?

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45 Dara (Cookin' Canuck) October 9, 2013 at 1:16 pm

Hi Janet, I’m sorry about that omission! Add the sausages back into the soup at the same time that you add the orzo. I hope you enjoy it!

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46 Liz October 13, 2013 at 10:46 am

Nice soup recipes. My favorite. Thank you.

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