Italian Orzo Soup

By Alexandra Caspero on September 15, 2015

I was asked to participate in the #PastaFits campaign as a member of the Healthy Aperture Blogger Network.  I was compensated for my time.
Italian Orzo Soup! Packed with vegetables, this is healthy comfort food at it's finest! Less than 250 calories per serving, a must make! | www.delishknowledge.com

This is my kind of convenience food- studded with a rainbow of vegetables and a healthy dose of orzo pasta, this recipe is a staple in my house. As much as I enjoy spending my evenings in the kitchen, I appreciate meals that do double duty. Put this one on at 6PM, and dinner is ready by 6:30 with enough for lunch leftovers for the next day.

If you need any more convincing, know that each bowl of this noodle soup is just 288 calories, 4g fat, 7g of fiber and 14g of protein. Nutrient density, it’s how #pastafits.

Italian Orzo Soup! Packed with vegetables, this is healthy comfort food at it's finest! Less than 250 calories per serving, a must make! | www.delishknowledge.com

The inspiration for this one came from the Weight Watchers cabbage soup that my mom used to make almost weekly growing up. Even then, I knew the nutritious powers of soup and ate more bowls of cabbage simmered in V8 juice than any 8 year-old ever should have.

I like to consider this a sexier version of that famous soup; throwing out the cabbage and swapping in tiny orzo noodles and chunks of fresh vegetables instead.

The real beauty of this meal is that you feel like you are eating a large bowl of pasta for relatively little calories. While I eat pasta on an almost daily basis, I like to balance my intake with an almost 1:1 ratio of noodles to vegetables. It’s my secret for giving into my Italian genes while also being conscious of fitting into my jeans.

Once you’ve sauteed the vegetables and added in the tomatoes and broth, throw in the ozro and let it cook in the excess liquid. This allows the noodles to soak up the broth, adding flavor and cutting down on any extra prep time. If you find that your noodles have taken up too much of the beloved sauce, feel free to add in more.

Italian Orzo Soup! Packed with vegetables, this is healthy comfort food at it's finest! Less than 250 calories per serving, a must make! | www.delishknowledge.comItalian Orzo Soup! Packed with vegetables, this is healthy comfort food at it's finest! Less than 250 calories per serving, a must make! | www.delishknowledge.com

I made this one a few weeks ago, then doubled it the following day to freeze for our event-filled month. While it’s hard keeping leftovers of this in the house, if you do find yourself with any- know that this one can easily be frozen and reheated.

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking! 

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italian orzo soup

Italian Orzo Soup

  • Author: Alex Caspero
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 -6 servings 1x
  • Category: soup, dinner,
  • Cuisine: healthy, vegan

Description

Nothing is more comforting than a bowl of hearty soup, especially in 30 minutes or less. This Italian Orzo Soup is packed with vegetables and delicious!


  • Author: Alex Caspero
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 -6 servings 1x
  • Category: soup, dinner,
  • Cuisine: healthy, vegan
  • Author: Alex Caspero
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 -6 servings 1x
  • Category: soup, dinner,
  • Cuisine: healthy, vegan
Scale

Ingredients

  • 2 teaspoons olive oil
  • 1 medium onion, diced
  • 3 carrots, diced
  • 4 celery stalks, diced
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried marjoram
  • 1/4 teaspoon dried red pepper flakes
  • 3 medium zucchini, chopped
  • 1 large or 2 medium yellow squash, chopped
  • 1 bay leaf
  • 1 28 oz. can diced tomatoes in broth
  • 68 cups vegetable broth
  • 1 1/2 cups orzo

Instructions

  1. In a large sauce pan, heat olive oil over medium heat and add onion, carrots and celery. Cook for 5 minutes until onion is translucent. Add the garlic cloves along with the dried spices, a large pinch of salt and stir to combine.
  2. Add the chopped zucchini and squash and cook another 10 minutes until vegetables are tender.
  3. Add the bay leaf, diced tomatoes and 6 cups vegetable broth and bring to a simmer.
  4. Add the orzo and cook for roughly 10 minutes until orzo is cooked through and al dente. Since the orzo will continue to swell as the soup cooks, add more broth as needed.
  5. Remove bay leaf and enjoy!

did you make this?

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Vegan Italian Soup with Orzo Pasta

Meet Alex Caspero

Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

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    1. ilene
      March 16, 2021 AT 11:09 am

      wondering if this soup will freeze well for warming later?

      1. Alex
        March 20, 2021 AT 11:48 am

        Hi Ilene– the issue is usually the orzo. As it freezes and thaws it will soak up a lot of the broth; therefore, you may need to add in more broth as you reheat it.

    2. diane boyd
      September 21, 2015 AT 5:06 am

      Reminds me of a minestrone. YUM!

    3. Be Truly Nourished
      September 16, 2015 AT 1:33 pm

      This looks amazing! My mouth is watering! I love that it’s packed with veggies.

    4. Brittany
      September 15, 2015 AT 2:07 pm

      What a beautiful soup! It’s as if I can smell it cooking right now!

      1. Alex @ DelishKnowledge
        September 15, 2015 AT 7:54 pm

        Thanks Brittany!

    5. Rebecca P.
      September 15, 2015 AT 1:15 pm

      This looks delicious!!

    6. Anne|Craving Something Healthy
      September 15, 2015 AT 11:23 am

      Oh how I love a delicious and quick soup! This looks delicious – and your photos are gorgeous!

      1. Alex @ DelishKnowledge
        September 15, 2015 AT 7:55 pm

        You are so sweet Anne! So nice meeting you this weekend!

    7. Wendy Polisi
      September 15, 2015 AT 10:55 am

      This looks amazing! Pure comfort food.

    8. Amee’s Savory Dish
      September 15, 2015 AT 10:47 am

      Your photos are beautiful and this soup looks amazing!

      1. Alex @ DelishKnowledge
        September 15, 2015 AT 7:55 pm

        Thanks Amee! So nice meeting you this weekend!

        1. Amee’s Savory Dish
          September 16, 2015 AT 12:55 pm

          Great to meet you, too!

    9. Regan @ Healthy Aperture
      September 15, 2015 AT 10:31 am

      Gorgeous Alex!!!

    10. Emily @ Zen & Spice
      September 15, 2015 AT 9:26 am

      This looks amazing!! You always have such beautiful pictures and tasty recipe ideas 🙂 It was so great to see you again this past weekend!

      1. Alex @ DelishKnowledge
        September 15, 2015 AT 8:01 pm

        Thanks Emily! Right back at you 🙂