A zesty lemon orzo soup with chickpeas, spinach and carrot! Make this recipe when you want something quick and easy that still delivers on flavour and nutrition.
- 1 tbsp extra virgin olive oil (15 mL, use water for oil-free)
- 1 white onion, diced (approx. 192 g/1¾ cups)
- 2 medium carrots, peeled and cut into ¼-inch pieces (approx. 175 g/1¼ cups)
- 3 cloves garlic, finely minced or grated (15 g)
- 6 cups vegetable stock (1500 mL)
- 3 cups chickpeas (2 15 oz can or 1 28 oz can, drained and rinsed)
- 1 cup orzo (185 g)
- 1 bay leaf
- ¼ cup lemon juice (55 g)
- ¼ cup tahini (60 g)
- 2 tbsp white miso paste (30 g)
- ¼ cup warm water (60 mL)
- 3 cups packed baby spinach (57 g)
- ¼ cup fresh parsley, finely chopped (7 g)
- ¼ cup fresh dill, finely chopped (7 g)
- salt and pepper, to taste
- Saute Onion, Carrot & Garlic: In a large pot, heat the oil over medium heat. When the oil is hot, add the onions and carrots. Season with a pinch of salt and pepper. Cook for 5-7 min, stirring occasionally, until softened. Add garlic and cook for 1 min, stirring often, until fragrant.
- Simmer: Add the vegetable stock, chickpeas, orzo and bay leaf. Season with another small pinch of salt and pepper. Bring to a boil then reduce to a simmer over medium-low heat. Simmer for 7-10 minutes, stirring every 1-2 minutes, so the orzo does not stick to the bottom of the pot. Cook until orzo is tender, but still firm to the bite (al dente).
- Prepare Sauce: While the soup cooks, add the tahini, lemon juice, miso and warm water to a container and whisk to combine until completely smooth and creamy.
- Stir in Sauce, Spinach and Herbs: When the orzo is tender, remove the pot from the heat. Stir in spinach, lemon-tahini mixture and the parsley and dill, reserving a small amount of fresh herbs for serving. Stir for 1-2 min, until spinach is wilted. Season with salt and pepper, to taste.
- Serve: Divide soup between bowls. Sprinkle remaining parsley and dill over top. Serve with a squeeze of fresh lemon, if desired.
Let cool before storing. Store in the fridge for up to 4 days. The orzo will continue to absorb liquid as it sits, so the soup will thicken considerably after storing. You can enjoy it as is, or stir in a little additional broth to adjust the consistency to your preference. Reheat the soup in a pot on the stovetop or in the microwave until heated through.
Nutrition facts are estimated based on a serving size that is 1/5 of the recipe. Sodium content will depend on the broth/stock used and how much salt you add when seasoning.
- Serving Size: 1/5th of recipe
- Calories: 364
- Sugar: 6 g
- Fat: 13 g
- Carbohydrates: 51 g
- Fiber: 10 g
- Protein: 14 g
Keywords: lemon orzo soup, vegetarian orzo soup