September 15, 2015
Italian Orzo Soup

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! 

Print
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, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

21 comments
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  1. I love orzo soup! And your version looks so fresh and healthy with all those great veggies. Can’t wait to make this!

  2. One of the reasons I love fall is because it kicks off soup season! Can’t wait to try this recipe, I have all the ingredients on hand.

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