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 & 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.
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
Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}
Ingredients
- 2 teaspoons olive oil
- 1 onion chopped
- 1 carrot diced
- 1 celery stalk diced
- 3 garlic cloves minced
- 1/2 teaspoon dried thyme
- 1/2 teaspoon crushed dried rosemary
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon ground pepper
- 2 tablespoons tomato paste
- 2 cups small cauliflower florets about 1/2 pound
- 7 cups low sodium vegetable broth
- 2/3 cup whole wheat orzo pasta
- 4 cups chopped kale leaves
- salt to taste*
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
Nutrition
The post was originally published on December 9th, 2014. Portions of the photos and the text have been updated.
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Kristy
Soup is one of my very favorite things to cook, too! I love the cauliflower and kale in this recipe – delicious!
Carolyn
Comfort food at its finest!
Brandie
Love soups like this! So filling but full of flavor!
Erin @ Dinners, Dishes, and Desserts
I love cauliflower, glad to see it in this soup! Sounds delicious.
Jennifer Farley
I love the combination of flavors and textures in this soup! Orzo is the perfect compliment.