Orzo & chickpea soup
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Orzo & chickpea soup

By Ailsa Burt

Rustle up this healthy, low-fat, low-calorie soup with orzo, chickpeas, veg and a can of chopped tomatoes. Top with grated parmesan to serve

  • Prep:20 mins
    Cook:1 hrs
  • Serves 8
  • Easy

Nutrition per serving

  • kcal 189
  • fat 5g
  • saturates 1g
  • carbs 26g
  • sugars 0g
  • fibre 5g
  • protein 8g
  • salt 0.4g

Ingredients

  • 2 tbsp olive oil
  • 1 onion , chopped
  • 2 carrots , chopped
  • 2 celery sticks , chopped
  • 2 tbsp tomato purée
  • 3 garlic cloves , chopped
  • 3 rosemary or thyme sprigs
  • 1 litre vegetable stock
  • 400g can chopped tomatoes
  • 400g can chickpeas
  • parmesan rind or vegetarian alternative (optional)
  • 150g orzo
  • extra virgin olive oil , to serve

Method

  1. Heat the olive oil in a deep pan over a medium-high heat and cook the onion, carrots and celery, including any leaves for 15 mins until softened. Stir in the tomato purée, garlic cloves and rosemary or thyme sprigs. Cook for a few minutes until the purée is caramelised. Pour in the stock, chopped tomatoes, chickpeas (and the liquid from the can) and parmesan rind, if you have one. Simmer 15 mins.

  2. Pour boiling water over the orzo in a heatproof bowl and set aside for 15 mins. Drain the orzo, add to the pan and cook for 5-8 mins until the orzo is tender. Fish out and discard the rosemary stalks and cheese rind, then season well. Drizzle over extra virgin olive oil and grated cheese to serve.

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