Post by Loupy on Jul 19, 2018 18:56:14 GMT -7
WHOLE WHEAT ORZO, CAULIFLOWER & KALE SOUP {VEGAN}
From: Dara @ www.cookincanuck.com/whole-wheat-orzo-cauliflower-kale-soup-recipe-vegan/
This comforting but light vegetable soup is packed with whole wheat orzo, cauliflower and kale. A fantastic, hearty soup that's packed with vegetables! This vegetable and whole wheat orzo kale soup came from a craving for something light but comforting. Flavorful vegan soups have always been popular around here.
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Serves: 4
Ingredients
2 tsp olive oil
1 onion, chopped
1 carrot, diced
1 celery stalk, diced
3 garlic cloves, minced
1/2 tsp dried thyme
1/2 tsp crushed dried rosemary
1/2 tsp red pepper flakes
1/4 tsp ground pepper
2 tbsp tomato paste
2 cups small cauliflower florets (about 1/2 lb.)
7 cups low sodium vegetable broth
2/3 cup whole wheat orzo pasta
4 cups chopped kale leaves
Salt, to taste*
Directions
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.
Stir in the garlic, thyme, rosemary, red pepper flakes, salt and pepper, and cook for 1 minute.
Stir in the tomato paste and cook for 1 minute.
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.
Increase the heat to medium-high and stir in the orzo.
Cook until the pasta is almost al dente.
Stir in the kale and cook until just wilted, about 1 minute.
Serve.
Nutritional Information
Weight Watchers Points: 4 (Freestyle SmartPoints), 5 (Old SmartPoints), 5 (Points+)
Serving size:1 3/4 cup
Calories: 203.8
Total Fat: 2.4g
Sat Fat: 0.2g
Sodium: 369.7mg
Carbs: 39.9g
Fiber: 9g
Sugars: 9.2g
Protein: 6.8g
From: Dara @ www.cookincanuck.com/whole-wheat-orzo-cauliflower-kale-soup-recipe-vegan/
This comforting but light vegetable soup is packed with whole wheat orzo, cauliflower and kale. A fantastic, hearty soup that's packed with vegetables! This vegetable and whole wheat orzo kale soup came from a craving for something light but comforting. Flavorful vegan soups have always been popular around here.
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Serves: 4
Ingredients
2 tsp olive oil
1 onion, chopped
1 carrot, diced
1 celery stalk, diced
3 garlic cloves, minced
1/2 tsp dried thyme
1/2 tsp crushed dried rosemary
1/2 tsp red pepper flakes
1/4 tsp ground pepper
2 tbsp tomato paste
2 cups small cauliflower florets (about 1/2 lb.)
7 cups low sodium vegetable broth
2/3 cup whole wheat orzo pasta
4 cups chopped kale leaves
Salt, to taste*
Directions
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.
Stir in the garlic, thyme, rosemary, red pepper flakes, salt and pepper, and cook for 1 minute.
Stir in the tomato paste and cook for 1 minute.
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.
Increase the heat to medium-high and stir in the orzo.
Cook until the pasta is almost al dente.
Stir in the kale and cook until just wilted, about 1 minute.
Serve.
Nutritional Information
Weight Watchers Points: 4 (Freestyle SmartPoints), 5 (Old SmartPoints), 5 (Points+)
Serving size:1 3/4 cup
Calories: 203.8
Total Fat: 2.4g
Sat Fat: 0.2g
Sodium: 369.7mg
Carbs: 39.9g
Fiber: 9g
Sugars: 9.2g
Protein: 6.8g
