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vegetable orzo soup in a white bowl with a spoon in it on a beige checked cloth.
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5 from 1 vote

Vegetable Orzo Soup

This vegetable orzo soup is warming and cozy, and equally perfect for a healthy lunch or light dinner. It's packed with tasty vegetables and is so creamy and delicious!
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Dinner, Lunch, Soup
Cuisine: American, British
Diet: Vegan, Vegetarian
Servings: 4 servings
Calories: 173kcal
Author: Claire

Equipment

Ingredients

  • 1 tablespoon olive oil
  • ½ onion diced
  • 2 garlic cloves minced or finely diced
  • 1 teaspoon dried thyme
  • 1 teaspoon oregano
  • ½ teaspoon dried parsley
  • 1 bay leaf
  • ½ cup carrots diced
  • ¼ cup celery diced
  • ½ cup zucchini diced
  • ¾ cup orzo
  • 2.5 cups vegetable stock
  • ¼ cup coconut milk
  • 1 cup kale shredded
  • pinch salt
  • pinch black pepper
US Customary - Metric

Instructions

  • Drizzle olive oil in your skillet, and saute onion for 3-4 minutes until softened. Tip in the carrot, celery, zucchini, garlic, herbs and bay leaf and cook on a low to medium heat for 4-5 minutes.
  • Tip in the orzo pasta and pour in the vegetable stock. Bring to a boil, then reduce the heat to a very light simmer and pour in the coconut milk. Cook for 10-12 minutes, or until the orzo has softened and is al dente in texture.
  • Add the shredded kale and season with salt and black pepper. Cook for a further 2-3 minutes. Remove the bay leaf, then ladle into your bowls and enjoy!

Notes

  • You can dice the vegetables fairly small or more chunky to preference.
  • Make sure to add the kale towards the end of cook time so it keeps it texture and just wilts a little.
  • This makes a fairly thick soup. For a thinner soup add more vegetable stock to the pot.
  • Remember to remove the bay leaf!
  • Nutritional information is auto-generated and should be understood to be an estimate.
 
Swiss Interest Group Histamine Intolerance
All ingredients score 0 on the SIGHI list, with the exception of:
  • I suggest using white onion, which scores 0.
  • garlic, which scores 1.
  • orzo (for wheat) scores 1 with a ? as a liberator.
  • vegetable stock will depend upon ingredients used.
  • kale isn't rated. It is low histamine on other lists.
  • bay leaf has a ? with a note, 'small amounts are well tolerated'.
  • black pepper, which scores 2.

Nutrition

Calories: 173kcal | Carbohydrates: 29g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 617mg | Potassium: 264mg | Fiber: 3g | Sugar: 4g | Vitamin A: 4739IU | Vitamin C: 21mg | Calcium: 84mg | Iron: 1mg