This comforting but light vegetable soup is packed with whole wheat orzo, cauliflower, kale and a whopping 9 grams of fiber per serving!
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.
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.
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.
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!
Other healthy cauliflower recipes:
Baked Cauliflower Casserole with Goat Cheese
Mediterranean Grated Cauliflower Salad
Cauliflower in Puttanesca Sauce
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.
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
Ingredients
- 2 tsp olive oil
- 1 onion, chopped
- 1 carrot, diced
- 1 celery stalk, diced
- 3 garlic cloves, minced
- 1/2 tsp dried thyme
- 1/2 tsp crushed dried rosemary
- 1/2 tsp red pepper flakes
- 1/4 tsp ground pepper
- 2 tbsp tomato paste
- 2 cups small cauliflower florets (about 1/2 lb.)
- 7 cups low sodium vegetable broth
- 2/3 cup whole wheat orzo pasta
- 4 cups chopped kale leaves
- Salt, to taste*
Directions
- 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.
Recipe Notes
*Not included in nutritional info.
The post was originally published on December 9th, 2014. Portions of the photos and the text have been updated.
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Amy @Very Culinary says
Oh Dara, I could eat sushi every.single.day *high five* But, alas, too expensive like you said. Thank goodness for cauliflower. Love this soup!
Abby+@+The+Frosted+Vegan says
I totally agree, soup all the way! I feel like soup is cheap, can use up odds and ends and always filling. This is one dreamy soup here, chock full of all the veggies I need this time of year : )
claire+@the+realistic+nutritionist says
Holy comfort food!!
Brenda@Sugar-Free+Mom says
I love hearty kale in soup and rarely put in cauliflower, great idea!
Heather+|+girlichef says
I’m with you, I love soup in its many varieties and forms. This sounds so healthy, and incredibly delicious!
Kari@Loaves n Dishes says
Two of my faves are cauliflower and kale. I’m loving this healthy, flavorful soup!
Martha+@+A+Family+Feast says
What a great soup – so full of healthy ingredients and gorgeous to look at too!
Ashley @ Wishes and Dishes says
I need this healthy soup after the way I’ve been eating lately!! Looks scrumptious!
Heather+at+Basilmomma says
I could eat this every day! Plus- it could be a great make ahead lunch for me. A cup of soup loaded with veggies is a great ‘stuck behind the computer’ lunch!
Lana | Never Enough Thyme says
I enjoy soup all year round, too, Dara. The possibilities are endless! This one looks perfect for a day like today when it’s just too chilly to be outside for long!
Anita says
My hubby is on a kale kick right now and I think he’ll totally dig this soup!
Jessica (Savory Experiments) says
I am a kale fanactic, so this right up my alley and perfect for cold winter days!
Melanie says
I need to get more greens into my diet. This looks like a good way to do it. I adore soup!
Kim+Beaulieu says
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.
Nutmeg+Nanny says
This is so hearty and delicious!
Kellie+|+The+Suburban+Soapbox says
Wow…I would love a bowl of this right now! So full of everything I love.
KalynsKitchen says
I agree, Sushi is number one! But this soup sounds fantastic as well.
Liz says
This soup sounds delicious. Thank you Dara.
kellie@foodtoglow says
This is a wonderful and vibrant recipe, Dara. I feel healthier just reading it. 🙂
Maggie says
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!
Jennifer Farley says
I love the combination of flavors and textures in this soup! Orzo is the perfect compliment.
Erin @ Dinners, Dishes, and Desserts says
I love cauliflower, glad to see it in this soup! Sounds delicious.
Brandie says
Love soups like this! So filling but full of flavor!
Carolyn says
Comfort food at its finest!
Kristy says
Soup is one of my very favorite things to cook, too! I love the cauliflower and kale in this recipe – delicious!