Receta Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}
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 pasta soup came from a craving for something light but comforting in the midst of a season ruled by butter and sugar.
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:
- Cookin’ Canuck’s Cauliflower in Puttanesca Sauce
- Cookin’ Canuck’s Grated Cauliflower Salad with Peppers, Carrots & Capers
- Eating Bird Food’s Healthy Pizza with a Cauliflower Crust
- The Roasted Root’s Cauliflower Rice Burrito Bowls
- Slender Kitchen’s Curried Cauliflower, Pomegranate & Quinoa Salad
- Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan} Author: Dara Michalski | Cookin' Canuck
2 tsp olive oil 1 onion, chopped 1 carrot, diced 1 celery stalk, diced 3 garlic cloves, minced ½ tsp dried thyme ½ tsp crushed dried rosemary ½ tsp red pepper flakes ¼ tsp ground pepper 2 tbsp tomato paste 2 cups small cauliflower florets (about ½ lb.) 7 cups vegetable broth ⅔ cup whole wheat orzo pasta 4 cups chopped kale leaves
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. Weight Watchers Points: 5 (Points+), 3 (Old Points) Serving size: 1⅔ cups | Calories: 204.8 cal | Fat: 2.3g | Saturated fat: 0.2g | Carbohydrates: 40.2g | Sugar: 8.5g | Sodium: 1054.2mg | Fiber: 9.1g | Protein: 6.9g | Cholesterol: 0mg 3.2.2925
cauliflower,
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vegan,
vegetarian,
whole wheat