Whole Wheat Orzo, Cauliflower & Kale Soup
Whole Wheat Orzo, Cauliflower & Kale Soup might be just the soup you are searching for. This recipe makes 4 servings with 209 calories, 8g of protein, and 4g of fat each. For $2.22 per serving, this recipe covers 25% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes about 45 minutes. If you have dried thyme, cauliflower florets, vegetable broth, and a few other ingredients on hand, you can make it. 216 people have tried and liked this recipe. It can be enjoyed any time, but it is especially good for Autumn. It is a good option if you're following a dairy free diet. It is brought to you by Cookin Canuck. All things considered, we decided this recipe deserves a spoonacular score of 97%. This score is amazing. Similar recipes include Whole Wheat Orzo, Cauliflower & Kale Soup {Vegan}, Creamy Tomato Soup with Whole Wheat Orzo, and Hearty Chicken Sausage, Roasted Pepper & Whole Wheat Orzo Soup.
Servings: 4
Ingredients:
1 carrot, diced
2 cups small cauliflower florets (about 1/2 lb.)
1 celery stalk, diced
1/2 tsp crushed dried rosemary
1/2 tsp dried thyme
3 garlic cloves, minced
1/4 tsp ground pepper
4 cups chopped kale leaves
2 tsp olive oil
1 onion, chopped
2/3 cup whole wheat orzo pasta
1/2 tsp red pepper flakes
Salt, to taste*
2 tbsp tomato paste
7 cups low sodium vegetable broth
Equipment:
sauce pan
Cooking instruction summary:
1. 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.2. Stir in the garlic, thyme, rosemary, red pepper flakes, salt and pepper, and cook for 1 minute.3. Stir in the tomato paste and cook for 1 minute.4. 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.5. Increase the heat to medium-high and stir in the orzo. Cook until the pasta is almost al dente.6. Stir in the kale and cook until just wilted, about 1 minute. Serve.
Step by step:
1. Heat the olive oil in a large saucepan set over medium heat.
2. Add the onion, carrot and celery, and cook until the vegetables are beginning to soften, about 5 minutes.
3. Stir in the garlic, thyme, rosemary, red pepper flakes, salt and pepper, and cook for 1 minute.
4. Stir in the tomato paste and cook for 1 minute.
5. 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.
6. Increase the heat to medium-high and stir in the orzo. Cook until the pasta is almost al dente.
7. Stir in the kale and cook until just wilted, about 1 minute.
8. Serve.
Nutrition Information:
covered percent of daily need
