If you love orzo and you love vegetable soup, then this recipe is for you! It is made with a mixture of pantry staples and seasonal veggies for a wholesome plant-based meal. On top of that, this one-pot vegetable orzo soup recipe takes just 30 minutes to make!
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Table of Contents
Why You’ll Love This Recipe
- One-pot: This easy orzo veggie soup is made in just one pot, making clean up a breeze.
- Filling: Loaded with veggies, orzo, and chickpeas, this soup is a meal all on its own.
- Cozy: A warm bowl of soup is the meal you need tonight. It’s just so comforting!
Nutrition For Mental Health
This vegetable orzo soup is packed with veggies (obviously) and chickpeas! One cup of cooked chickpeas has 45 grams of carbs, 14.5 grams of protein, and 4 grams of fat. They are an excellent source of manganese, folate, copper, iron, zinc, and phosphorus. In addition, they are also a good source of magnesium, thiamine, B6, and potassium.
Food intake is how we consume enough trace mineral copper, and chickpeas are high in copper. Dietary intake of copper can influence iron and zinc intake as well, which are associated with a lower risk of depression [1]. So, dietary copper consumption may help prevent depression as well [2].
Ingredients + Notes
From pantry staples to seasonal veggies, this soup is loaded with flavor and nutrition!
- Spinach: I love adding spinach to soups. It adds a great texture that you otherwise wouldn’t have. If you’re not a fan, though, kale would work too.
- Oil: Avocado oil is my go-to for sautéing veggies because of its high smoke point.
- Bouillon: Vegetable bouillon paste is used as the base in this soup. That being said, I always recommend using what you have on hand. So, store-bought vegetable broth, homemade veggie stock, or vegetable bouillon would all taste delicious.
- Orzo: Orzo is in the name of this recipe, so it’s an obvious ingredient. If you’re not sure which to buy, this is my favorite orzo to use. Alternatively, this is a good gluten-free orzo option.
A full list of ingredients with exact amounts can be found in the recipe card below.
Recipe Variations
This recipe is flavor-packed all on its own. However, if you have an allergy, aversion, or can’t find an ingredient, here are some recommendations.
- Noodles: If you can’t find orzo or don’t have it on hand, I would opt for penne pasta instead.
- Veggies: I always recommend using what you have on hand. If you have a different type of potato on hand than yellow, use it! Have yellow summer squash instead of zucchini, no problem. It will pretty much taste the same.
How To Make Vegetable Orzo Soup
This orzo veggie soup comes together in just 30 minutes in one pot, saving you time all around.
- Heat oil in a soup pot and add the onion. Sauté for 5-7 minutes, until they begin to turn translucent.
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- Add in spices, herbs, garlic, carrot, and zucchini, and sauté for another 3-4 minutes. (Add a splash of water if needed.)
- Pour tomatoes, potatoes, chickpeas, water, and bouillon into a pot and bring to a boil.
- Turn down to a simmer and add in the remaining ingredients. Cook for another 10-15 minutes. (Until the veggies and orzo are cooked and soft.)
- Serve with your favorite homemade bread.
Serving Tips
This vegetable soup with orzo can honestly be a meal all on its own. However, if you are looking for recipe pairings, this is what I recommend.
- Bread: Pair this spinach orzo soup with fresh Rosemary Garlic Bread or No-Knead Focaccia Muffins.
- Salad: Try this Cucumber and Tomato Salad, Spinach Arugula Salad, or Spinach Tomato Salad.
- Drinks: Enjoy a glass of this refreshing Infused Berry Water, Grapefruit Rosemary Water, or Infused Lime Strawberry Water.
Storage Tips
This soup stores well in the fridge for 2-3 days. For best results, I always recommend storing leftovers in an airtight glass container. If you hope to store it longer, I recommend leaving the orzo out of the liquid because it will keep soaking it up.
If you tried this Vegetable Orzo Soup Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Vegetable Orzo Soup
Ingredients
- 1 tablespoon avocado oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
- 1/4 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon back pepper
- 1 large carrot, coined
- 1 small zucchini, diced
- 2 yellow potatoes, diced
- 1 15 ounce can of diced tomatoes
- 1 15 ounce can of chickpeas, rinsed and drained
- 6 cups water + bouillon
- 1 teaspoon salt
- 2/3 cup dry orzo, (uncooked)
- 1 handful of spinach
Instructions
- Heat oil in a soup pot and add in onion. Sauté for 5-7 minutes, until they begin to turn translucent.
- Add in spices, herbs, garlic, carrot, and zucchini, and sauté for another 3-4 minutes. (Add a splash of water if needed.)
- Pour tomatoes, potatoes, chickpeas, water, and bouillon into a pot and bring to a boil.
- Turn down to a simmer and add in the remaining ingredients. Cook for another 10-15 minutes. (Until the veggies and orzo are cooked and soft.)
- Serve with your favorite homemade bread.
Video
Notes
Nutrition
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References
[1] Li, Z., Li, B., Song, X., & Zhang, D. (2017). Dietary zinc and iron intake and risk of depression: A meta-analysis. Psychiatry research, 251, 41–47. https://doi.org/10.1016/j.psychres.2017.02.006
[2] Chen, J., Song, W., & Zhang, W. (2023). The emerging role of copper in depression. Frontiers in neuroscience, 17, 1230404. https://doi.org/10.3389/fnins.2023.1230404
