Chickpea Orzo Soup Recipe
Chicken noodle soup isn't the only soup that's good for the soul. Whether you're a big fan of chickpeas or you're simply looking for a way to warm up on a chilly day, this soup will hit the spot. One of the best parts about this recipe is that it's filled with wonderful veggies like yellow onion, carrots, celery, and of course, chickpeas. Orzo adds a more filling element to this dish, and a little fresh lemon juice gives it a fresh flavor.
Recipe developer Hayley MacLean came up with this simple and flavorful chickpea orzo soup recipe. "I love the bright lemon and umami miso in the broth of this soup! It is cozy and comforting while staying light and flavorful," MacLean says. "The chickpeas retain a bit of their bite which is wonderfully balanced by the tender orzo and vegetables. For a bit of freshness, the kale is added at the end to cut through the rich broth — this soup really has it all!" MacLean also shares her inspiration for this dish. "I absolutely love soups of all kinds! Finding new combinations of ingredients and flavors is a favorite past time," she says. "The flavors of this soup are similar to that of an Avogolemono, but use chickpeas in place of chicken to make a great vegetarian dish!"
Gather the ingredients for chickpea orzo soup
For this recipe, you'll need olive oil, yellow onion, carrots, celery, garlic, fresh thyme, bay leaves, salt, black pepper, vegetable broth, chickpeas, orzo, lemon juice, white miso, baby kale, and fresh parsley. Once gathered, you can begin cooking!
The health benefits of chickpeas
Chickpeas have a wide range of health benefits, and MacLean is one of the best people to describe them. "Chickpeas are totally stocked with awesome nutrients! From their high amount of protein and fiber, to their wide array of vitamins and minerals, they are a great addition to any healthy diet," MacLean shares. "They can help with weight management, improving digestion, and reducing the risk of disease."
Sauté the veggies
You will need to use either a large pot or a Dutch oven for this recipe. Drizzle in the olive oil and crank the heat up to medium. Once the oil begins to simmer, start adding the veggies. As a reminder, you should have diced and sliced according to the ingredients list. Add the onion, carrot, and celery first. Sauté the veggies until translucent, which should take about five to seven minutes. Then, add the garlic, thyme, bay leaves, salt, and pepper. Cook for another one to two minutes.
Add the broth and chickpeas
Now that you have sautéed the veggies, it's time to add some other ingredients to the mix. Pour in the vegetable oil first, and then add the chickpeas. Crank up the heat and bring the broth to a boil. Once you see bubbles reach the surface, add the orzo and reduce the heat to medium-low.
Cook at a low boil for eight to 10 minutes, until the orzo is tender. "To check if the orzo is tender, simply spoon a piece or two out of the pot to taste its doneness," MacLean notes.
Remove from heat and serve
Remove the soup from heat and take out the herbs. Add the lemon juice and white miso. The last thing you need to add is the baby kale. Mix until the kale wilts. This is best when served immediately. If you wish, you can garnish with fresh parsley. "This soup can be served as a main dish with a fresh green salad and a big slice of crusty bread to sop up the broth," MacLean shares. It can also be served as an appetizer or a side dish along with a larger main protein like grilled chicken or salmon."
Anything left? "Leftovers will keep for up to 5 days in an airtight container in the fridge," MacLean says. "This soup can also be frozen for up to 3 months and thawed to enjoy later!"
- 1 tablespoon olive oil
- ½ medium yellow onion, diced
- 3 carrots, diced
- 2 stalks celery, diced
- 4 cloves garlic, minced
- 2 sprigs fresh thyme
- 1 bay leaf
- 1 teaspoon salt
- ½ teaspoon black pepper
- 6 cups vegetable broth
- 2 (15-ounce) cans chickpeas, rinsed and drained
- 1 cup uncooked orzo
- ⅓ cup fresh lemon juice
- 2 tablespoons white miso
- 2 large handfuls baby kale
- 2 to 3 tablespoons fresh parsley, chopped, for garnish
- In a large pot or Dutch oven, heat the olive oil over medium heat. When the oil is shimmering, add the onion, carrot, and celery, and sauté until the onions are translucent, 5 to 7 minutes. Add the garlic, thyme, bay leaf, salt, and pepper, and cook for another 1 to 2 minutes.
- Add the vegetable broth and chickpeas and bring to a boil. Add the orzo and reduce the heat to medium-low. Cook at a low boil for 8 to 10 minutes, until the orzo is tender.
- Remove from the heat and remove the herbs. Stir in the lemon juice and white miso. Add the baby kale and mix until wilted. Serve immediately, garnished with fresh parsley.
| Calories per Serving | 483 |
| Total Fat | 10.6 g |
| Saturated Fat | 1.2 g |
| Trans Fat | 0.0 g |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 79.8 g |
| Dietary Fiber | 17.4 g |
| Total Sugars | 13.5 g |
| Sodium | 1,527.4 mg |
| Protein | 20.7 g |
