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Photo:Jen Causey (Photographer), Chelsea Zimmer (Food Stylist), Julia Bayless (Prop Stylist)
Jen Causey (Photographer), Chelsea Zimmer (Food Stylist), Julia Bayless (Prop Stylist)
Active Time:40 minsTotal Time:40 minsServings:6 servings
Active Time:40 mins
Active Time:
40 mins
Total Time:40 mins
Total Time:
Servings:6 servings
Servings:
6 servings
Jen Causey (Photographer), Chelsea Zimmer (Food Stylist), Julia Bayless (Prop Stylist: )
Cook Mode(Keep screen awake)Ingredients1tablespoonextra-virgin olive oil1cupthinly slicedcarrot1cupchopped celery1cupfinely choppedyellow onion1tablespoonfinely choppedgarlic6cupsreduced-sodium vegetable broth1(14.5-ounce)canfire-roasted diced tomatoes, undrained3/4teaspoonsalt1/2teaspoonsalt-free Italian seasoning1/2teaspoondried oregano1/4teaspoondried thyme1/4teaspoongroundpepper1bay leaf8ounceswhole-wheat orzo(about 1⅓ cups)3cupsstemmed and choppedlacinato kale10ouncesfrozen peas1tablespoonsherry vinegar1/4cupgrated Parmesan cheese
Cook Mode(Keep screen awake)
Ingredients
1tablespoonextra-virgin olive oil
1cupthinly slicedcarrot
1cupchopped celery
1cupfinely choppedyellow onion
1tablespoonfinely choppedgarlic
6cupsreduced-sodium vegetable broth
1(14.5-ounce)canfire-roasted diced tomatoes, undrained
3/4teaspoonsalt
1/2teaspoonsalt-free Italian seasoning
1/2teaspoondried oregano
1/4teaspoondried thyme
1/4teaspoongroundpepper
1bay leaf
8ounceswhole-wheat orzo(about 1⅓ cups)
3cupsstemmed and choppedlacinato kale
10ouncesfrozen peas
1tablespoonsherry vinegar
1/4cupgrated Parmesan cheese
Directions
Heat oil in a large Dutch oven over medium heat. Add carrot, celery and onion; cook, stirring occasionally, until softened, about 5 minutes. Add garlic; cook, stirring constantly, until fragrant, about 1 minute.
Add broth, tomatoes, salt, Italian seasoning, oregano, thyme, pepper and bay leaf. Bring to a boil over high heat. Stir in orzo and reduce heat to medium; simmer, stirring occasionally, until the orzo is tender, 7 to 10 minutes. Add kale and peas; cook, covered, until the kale is wilted, 4 to 5 minutes. Remove from heat; stir in vinegar.
Divide the soup among 6 bowls; top with Parmesan.
Nutrition InformationServing Size: 1 2/3 cupsCalories 286, Fat 5g, Saturated Fat 1g, Cholesterol 3mg, Carbohydrates 50g, Total sugars 8g, Added Sugars 0g, Protein 11g, Fiber 6g, Sodium 691mg, Potassium 388mg
Nutrition Information
Serving Size: 1 2/3 cupsCalories 286, Fat 5g, Saturated Fat 1g, Cholesterol 3mg, Carbohydrates 50g, Total sugars 8g, Added Sugars 0g, Protein 11g, Fiber 6g, Sodium 691mg, Potassium 388mg
Serving Size: 1 2/3 cups
Calories 286, Fat 5g, Saturated Fat 1g, Cholesterol 3mg, Carbohydrates 50g, Total sugars 8g, Added Sugars 0g, Protein 11g, Fiber 6g, Sodium 691mg, Potassium 388mg
Frequently Asked QuestionsWhole-wheat pasta is awhole-grainfood, and like all whole-grain foods, is loaded with nutrients, including fiber. Eating more whole grains has been linked with a lower risk of heart disease, possibly due to their anti-inflammatory effects.Whileceleryis not super high in nutrients, it does provide a nice boost of vitamin K. And since it’s 95% water, it’s also a hydrating vegetable. Like all vegetables, celery is full of antioxidants and has been shown to reduce inflammation—which, in turn, reduces the risk of chronic disease.This recipe can be vegetarian-friendly,depending on which type of Parmesan cheese you use. Traditionally made Parmesan cheese uses animal rennet, an enzyme that helps the milk coagulate as it ages and becomes cheese—and animal rennet is not vegetarian. However, some companies are making their Parmesan cheese with vegetable-based rennet, so you want to look for “vegetarian enzyme” or “vegetarian-friendly” on the label if you want this dish to truly be vegetarian.You can make your ownItalian seasoning blendwith dried herbs from your pantry, like oregano, basil, thyme, sage and rosemary. Store in an airtight jar for up to 6 months.If you can’t find whole-wheat orzo, you can use whole-wheatpearl couscousor any other small pasta shapes, like ditalini, orecchiette or small shells.Yes, you can substitute with curly kale.Lacinato kale, also called Tuscan kale or dinosaur kale, is a variety of kale with flat, dark blue-green leaves that have an embossed texture. The flavor is slightly more delicate than curly kale, but lacinato and curly kale can be used interchangeably in most recipes.Yes, you can make this soup ahead, but keep in mind that the orzo will soak up the liquid, leaving you with softer orzo and less broth. If you’re planning on making this recipe ahead of time, we suggest cooking the orzo in a pot of boiling water and refrigerating it separately for the best results. Reheat the soup on the stovetop or in the microwave on High until warmed through.
Frequently Asked Questions
Whole-wheat pasta is awhole-grainfood, and like all whole-grain foods, is loaded with nutrients, including fiber. Eating more whole grains has been linked with a lower risk of heart disease, possibly due to their anti-inflammatory effects.
Whileceleryis not super high in nutrients, it does provide a nice boost of vitamin K. And since it’s 95% water, it’s also a hydrating vegetable. Like all vegetables, celery is full of antioxidants and has been shown to reduce inflammation—which, in turn, reduces the risk of chronic disease.
This recipe can be vegetarian-friendly,depending on which type of Parmesan cheese you use. Traditionally made Parmesan cheese uses animal rennet, an enzyme that helps the milk coagulate as it ages and becomes cheese—and animal rennet is not vegetarian. However, some companies are making their Parmesan cheese with vegetable-based rennet, so you want to look for “vegetarian enzyme” or “vegetarian-friendly” on the label if you want this dish to truly be vegetarian.
You can make your ownItalian seasoning blendwith dried herbs from your pantry, like oregano, basil, thyme, sage and rosemary. Store in an airtight jar for up to 6 months.
If you can’t find whole-wheat orzo, you can use whole-wheatpearl couscousor any other small pasta shapes, like ditalini, orecchiette or small shells.
Yes, you can substitute with curly kale.Lacinato kale, also called Tuscan kale or dinosaur kale, is a variety of kale with flat, dark blue-green leaves that have an embossed texture. The flavor is slightly more delicate than curly kale, but lacinato and curly kale can be used interchangeably in most recipes.
Yes, you can make this soup ahead, but keep in mind that the orzo will soak up the liquid, leaving you with softer orzo and less broth. If you’re planning on making this recipe ahead of time, we suggest cooking the orzo in a pot of boiling water and refrigerating it separately for the best results. Reheat the soup on the stovetop or in the microwave on High until warmed through.
EatingWell.com, October 2023
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