Orzo and Kale Stew
This Orzo and Kale Stew is plant-based comfort food that brings together wholesome kabocha squash, earthy kale, and al dente orzo pasta. With only 30 minutes of cooking time, this vegan Orzo and Kale Stew is a true winter warmer that fills your belly and nourishes your soul.
Equipment
- large pot or dutch oven https://fieldcompany.com/products/field-cast-iron-dutch-oven
Ingredients
- ½ pound orzo pasta
- 1 teaspoon extra virgin olive
- 1 onion chopped
- 3 garlic cloves minced
- 1 celery stalk diced
- 2 cups kabocha squash peeled and cubed
- ½ bunch kale chopped
- 15 oz can butter beans drained
- 15 oz can chickpeas drained
- 1 carrot peeled and chopped
- ½ cup green peas
- 3 tomatoes chopped
- ½ teaspoon salt
- 1 teaspoon smoked paprika
- 1 teaspoon Italian seasoning
- 1 Crushed red pepper and black pepper to taste
- 4 tbsp Vegan parmesan Optional: 1 cup ground cashews, ½ teaspoon salt and 3 tablespoons hempseeds
Instructions
- cook orzo according to package and set aside.
- in a large pot or dutch oven cook onions and garlic until fragrant 2-3 minutes-add celery, carrots and kabocha, season with salt and cook for 5 minutes
- add tomatoes and cook until they begin to release their juices 2 minutes-
- add in 10 cups water, butter beans, chickpeas, kale, green peas and spices-
- bring to a boil then simmer for 15-20 minutes-
- add orzo when serving to avoid the pasta swelling and getting soggy
- garnish with pepper, crushed red pepper and vegan parmesan
Notes
When making soup with noodles, I recommend cooking and storing them separately rather than adding them directly to the pot as they tend to swell, absorb all the broth and give soups an unpleasant texture. I add in the noodles cold to a steaming hot bowl of soup and it brings it to just the right temp for eating!
This particular soup is wonderfully versatile. If kabocha is not available, sub in whatever squash is available like butternut or even pumpkin. If you like, skip the squash and add potatoes instead. Soup is such a great way to use leftover ingredients and prevent food waste.
If you have gluten sensitivity, use wild rice or gluten free noodles such as Banza or Trader Joe's Lentil Pastas.
Nutrition
Calories: 316kcalCarbohydrates: 60gProtein: 14gFat: 3gSaturated Fat: 1gSodium: 647mgPotassium: 755mgFiber: 11gSugar: 5gVitamin A: 3490IUVitamin C: 26mgCalcium: 92mgIron: 4mg
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