Recipe Card 02: Orzo Kale Soup

Serving size: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium-sized onion, chopped
• 2 medium-sized carrots, peeled and chopped
• 2 garlic cloves, minced
• 1 (15-ounce) can diced tomatoes
• 2 cups vegetable stock

• 1 ½ cups cooked white beans, or 1(15-ounce) can, drained and rinsed
• ½ cup whole-wheat orzo
• 4 cups chopped kale
• Salt and freshly ground black pepper
• ¼ cup freshly grated Parmesan cheese (optional)

Cooking Steps:

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots and garlic, sauté for one minute.
2. Add the tomatoes, stock and white beans. Bring to a boil, then lower the heat to a simmer. Cover and cook for about 15 minutes.
3. Add the orzo, and simmer the soup for about 10 minutes or until the orzo becomes tender. Add the kale, and cook for one to two minutes more. Season to taste with salt and pepper.
4. To serve, ladle a generous portion of soup into each bowl.
5. Top with freshly grated parmesan, if using.

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Editor’s Tip: For easier consumption, cut vegetables into smaller than bite size pieces. If you never had orzo before, it will expand a bit when cooked and is slightly bigger than cooked rice grains but not as soft. If you are not sure you will be able to swallow the orzo, cook a little to test it out. If you find it difficult to to eat, break the orzo in half before adding into the soup.