This wholesome and immune booster soup is so delicious, loaded with nutrient rich vegetables and is a perfect fall or winter soup to warm up the tummy and fight off those nasty colds!
I don’t know about you, but once the cooler temperatures set in, I am so craving for a delicious bowl of soup. I decided to make this soup with the intention of making something flavourful, wholesome and satisfying with lots of veggies. I took a look at what I had in my refrigerator and pantry and all it takes it coming up with an amazing and oh so delicious soup. Soups are not difficult to do, and the flavours and the options are endless. This particular soup was what I had on hand and all it require was deciding the outcome of this soup. Sometimes, when I make a soup, I strive for a nutritious, scrumptious, immune booster and satisfying without the heavy filling when I leave the table. Don’t get me wrong, I love a good hearty, rich, full of flavour soups.
Recipe Ingredients:
- vegetable oil: either extra virgin olive oil or safflower oil
- onion
- garlic
- celery
- carrots
- potatoes
- chicken or vegetable broth
- salt and pepper
- oregano
- plum tomatoes
- cauliflower
- orzo pasta
- spinach
- parsley
Can you substitute?
I would recommend that there can be some substitutions, and keep in mind when to add the vegetables. For example, potatoes and carrots take time to cook about 20 minutes, so if you want to add parsnips, then add them at the same time. Always keep in mind how long it will take that particular vegetable to cook.
Vegetables that take 15-20 minutes to cook are: carrot, parsnips, parsley root, potatoes, yams, those that take 8-10 minutes are cauliflower, broccoli, beans, peas, corn, brussel sprouts. The leafy vegetables, such as spinach, kale, cabbage, bok choy and including zucchini take about 3-5 minutes to cook.
What makes this soup so nutritious:
Root vegetables such as potatoes, carrots, onions, and garlic are packed with fiber, low in calories, fat, and cholesterol. These vegetables are loaded with antioxidants and excellent sources of carotenoids. This is known to decrease the risk of some cancers and help protect the eyes.
Cabbage family and this case, cauliflower is high in fiber as well, and B vitamins. This vegetables has antioxidants and phytonutrients that both can protect against cancer. Good for digestion, weight loss and memory.
Spinach and parsley are dark green in colour that helps prevent diseases, and helps to promote a healthy immune system. Both loaded with many vitamins and minerals.
Healthy Vegetable Orzo Soup
Equipment
- medium stock pot
Ingredients
- 1 tbsp extra virgin olive oil or vegetable oil
- 1 medium onion, diced
- 2 clove garlic, minced
- 1 celery rib, sliced
- 2 medium carrots, diced
- 2 potatoes, diced
- 6 cups chicken or vegetable broth
- 2 tsp salt
- 1 tsp dried oregano (optional)
- 1 tsp black pepper
- 1 large plum tomatoes, quartered
- 1 cup cauliflower, cut to small florets
- 3/4 cup orzo pasta
- 2 cups fresh spinach, roughly chopped
- 1/4 cup fresh parsley, chopped
Instructions
- In a medium stock pot, add olive oil or a vegetable oil. Sauté onion for 3-4 minutes and then add garlic and sauté for another minute. Then add celery, carrots and potatoes. Sauté for another minute. Add the chicken or vegetable broth, salt, and pepper.
- Bring to a boil, then lower the heat and simmer for about 20 minutes.
- Add plum tomato, cauliflower and orzo, simmer for 10 minutes. The last 5 minutes, add the spinach and parsley. Adjust seasoning if necessary.
- Serve with crusty bread or a grilled cheese sandwich.
Nutrition
How to make this recipe:
Prepare your vegetables and in a medium stock pot, add vegetable oil, or melt butter. Sauté onion for 3-4 minutes and then add garlic and sauté for another minute. Then add celery, carrots and potatoes. Sauté for another minute.
Add the chicken or vegetable broth, salt, and pepper. Bring to a boil, then lower the heat and simmer for about 20 minutes. Add plum tomato, cauliflower and orzo, simmer for 10 minutes.
When all the vegetables are cooked and tender, the last 5 minutes, add the spinach and parsley. Adjust seasoning if necessary.
