Cookin Canuck

Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}

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This comforting but light vegetable soup is packed with whole wheat orzo, cauliflower, kale and a whopping 9 grams of fiber per serving! 204 calories and 4 Weight Watchers Freestyle SP
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 #cleaneating

Whole Wheat Orzo, Cauliflower & Kale Soup Recipe{Vegan}

If I had to choose one type of food to eat everyday for the rest of my life, the ol’ mighty dollar would have the final say. You see, my first choice would be sushi. But yeah…ka-ching!

My second choice – a very close second, at that – would have to be soup. From creamy to broth, comforting to refreshing, soup can take on so many personalities. And unless you’re cooking nothing but lobster bisque or Kobe beef and barley, soup is as budget-friendly as any meal out there.

This vegetable and whole wheat orzo kale soup came from a craving for something light but comforting in the midst of a season ruled by butter and sugar. Flavorful vegan soups have always been popular around here, including this potato and kale soup, my favorite vegan mushroom soup and this Instant Pot lentil soup.

This vegan Whole Wheat Orzo, Cauliflower and Kale Soup is packed with vegetables, flavor and fiber! 205 calories and 4 Weight Watchers Freestyle SP #vegetarian

Chopped cauliflower florets on cutting board

Ever since I starting grating and roasting cauliflower, I’ve fallen in love with this humble vegetable. Its neutral flavor and texture lends itself to a variety of flavor profiles and cooking methods.

DeLallo whole wheat orzo, spilling out of bag onto cutting board.

Whole wheat orzo used to be really hard to find, but thanks to a few forward-thinking brands (this whole wheat orzo is my favorite), it can be found in many grocery stores, including Whole Foods.

Chopped kale, ready to be mixed into healthy orzo soup.

Between the cauliflower, whole wheat orzo and kale, this soup is a powerhouse of fiber. Just one serving has 9.1 grams. The recommendation daily intake of fiber is 25 grams and 38 grams for women and men, respectively. That’s one great reason to work this soup into your weekly menu!

This vegetarian kale soup is packed with orzo and cauliflower. A hearty, healthy recipe for cold weather! 205 calories and 4 Weight Watchers Freestyle SP

Other healthy cauliflower recipes:

Baked Cauliflower Casserole with Goat Cheese
Mediterranean Grated Cauliflower Salad
Cauliflower in Puttanesca Sauce

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 #cleaneating

Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}

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
5 from 7 votes
Print Pin Rate
Course: Soups
Cuisine: American
Keyword: Clean Eating, Healthy Dinner Recipes, Vegan, Vegetarian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 Servings
Calories: 203.8kcal
Author: Dara Michalski | Cookin' Canuck

Ingredients

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

Weight Watchers Points: 4 (Freestyle SmartPoints), 5 (Old SmartPoints), 5 (Points+)
 
*Not included in nutritional info.

Nutrition

Serving: 1.75Cups | Calories: 203.8kcal | Carbohydrates: 39.9g | Protein: 6.8g | Fat: 2.4g | Saturated Fat: 0.2g | Sodium: 369.7mg | Fiber: 9g | Sugar: 9.2g
Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

The post was originally published on December 9th, 2014. Portions of the photos and the text have been updated.

Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

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Comments

  14. Kim+Beaulieu

    This looks so amazing. I just want to dive right in there and have a giant bowl of this beautiful soup.

    I would likely pick pasta if I could only eat one thing for the rest of my life. I’m such a carb girl. Not sure why but pasta is my go to meal.

    Reply

  20. Maggie

    5 stars
    This is one of the BEST soups I have ever made. Plus, it’s crazy easy to make and doesn’t break the bank. I just hope it packs well for lunches!

    Reply

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