This wholesome, vegan Lemon Orzo Soup recipe is healthy, zesty, and packed with nutrients. This nutritious plant-based soup is sure to be one of your go-to vegan recipes. Made with a tangy lemon broth, tender orzo pasta, and protein-rich chickpeas, this soup is not only delicious but also incredibly nutritious. Perfect for chilly evenings or when you need a quick yet satisfying meal.
What is Orzo?
Orzo is a type of pasta shaped like a grain of rice, commonly used in Mediterranean dishes. Its name means “barley” in Italian, a nod to its resemblance to the grain. Despite its rice-like appearance, orzo is made from durum wheat, making it a versatile ingredient in soups, salads, and casseroles.
Orzo absorbs the flavors of the broth beautifully, making it an excellent choice for this tangy, lemony soup. Plus, it adds a comforting, hearty texture without overpowering the dish.
Why add Chickpeas to this Lemon Orzo Soup Recipe:
Chickpeas, also known as garbanzo beans, are a nutritional powerhouse. Chickpeas have been shown to manage blood sugar, promote healthy weight loss, improve gut health, and support heart health. Here’s why:
- High in Protein: Perfect for plant-based diets, chickpeas provide essential amino acids that support muscle growth and repair.
- Rich in Fiber: They promote healthy digestion and keep you feeling full for longer, aiding in weight management.
- Heart-Healthy: Chickpeas are packed with potassium, magnesium, and soluble fiber, which can help reduce bad cholesterol and support heart health.
- Great Source of Iron: They boost energy and support red blood cell production, especially beneficial for vegans and vegetarians.
- Low Glycemic Index: Chickpeas can help stabilize blood sugar levels, making them a great option for people managing diabetes.
Recipe Highlights:
This vegan lemon orzo soup is:
- Zesty and Refreshing: The lemon adds a bright, tangy flavor.
- Creamy Without Cream: A clever blend of ingredients creates a rich texture while staying completely dairy-free.
- Quick and Easy: Ready in under 30 minutes, perfect for busy weeknights.
Ingredients Needed for the Lemon Orzo Soup Recipe
- Orzo pasta
- Cooked chickpeas
- Fresh lemon juice and zest
- Garlic and onion
- Vegetable broth
- Olive oil
- Fresh herbs like dill or parsley for garnish
How to Make the Best Vegan Lemon Orzo Soup:
- Sauté Your Aromatics: Start with a base of garlic and onions cooked in olive oil for maximum flavor.
- Add Broth and Orzo: Simmer the orzo in the vegetable broth until tender, absorbing the delicious flavors.
- Incorporate Chickpeas: Stir in the protein-packed chickpeas, letting them meld with the soup.
- Finish with Lemon: Brighten the soup with freshly squeezed lemon juice and zest for that signature tang.
- Garnish and Serve: Top with fresh herbs and enjoy a bowl of comfort.
Why You’ll Love This Recipe:
- It’s versatile: Add more veggies like spinach, carrots, or zucchini for extra nutrition.
- Meal-prep friendly: Make a large batch and store leftovers in the fridge for up to 4 days.
- Kid-approved: The mild flavors and fun texture of orzo make it a hit with kids too.
FAQs:
1. Can I make this gluten-free?
Yes! Swap the orzo for gluten-free pasta or even rice to suit your dietary needs.
2. What can I use instead of chickpeas?
White beans, lentils, or tofu cubes work wonderfully as alternatives.
3. How do I store and reheat this soup?
Keep it in an airtight container in the fridge for up to 4 days. Reheat on the stove, adding a splash of water or broth to loosen the consistency.
This Creamy Lemon Orzo Soup with Chickpeas is a must-try for anyone looking for a healthy, satisfying vegan meal. Packed with protein, fiber, and refreshing flavors, it’s perfect for any occasion and for meal prep. Looking to incorporate more plant-based meals into wellness routine, but don’t know where to start? Check out our personalized nutrition counseling services, our registered dietitians specializing in plant-based nutrition, can help.
Lemon Orzo Soup
Ingredients
- 1 tbsp avocado oil unrefined
- 1 medium sweet onion diced
- 2 medium carrots peeled and diced
- 4 cloves garlic, fresh minced
- 6 cups vegetable broth can use low sodium
- 1 cup orzo uncooked
- 2 15 ounce chickpeas, rinsed and drained canned
- 1/3 cup tahini
- 1/2 cup lemon juice
- 1/2 cup maple syrup
- 1 large handful baby spinach
- Salt and pepper to taste
Italian Seasoning Blend
- 1 tbsp basil dried
- 1 tbsp oregano dried
- 1/2 tbsp rosemary dried
- 1 tbsp parsley dried
- 1/2 tbsp dried thyme
- 1/2 tbsp red chili flakes
- 1/2 tsp garlic powder
Instructions
- Heat oil over medium heat, add in carrots, garlic, and onions, saute for about 5 minutes.
- Add in broth. Bring to a boil. Add in orzo and chickpeas, reduce heat to medium and cook on a gentle boil for 7-9 minutes, or until orzo is tender.
- Remove from heat, add in tahini, lemon juice, maple syrup and stir well. Add in the baby spinach and stir. Greens will start to wilt within 1-2 minutes. Add in Italian Seasoning blend and stir well. Salt and pepper to taste.