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7 SmartPoints Whole Wheat Orzo, Cauliflower & Kale Soup

Whole Wheat Orzo, Cauliflower & Kale Soup


Ingredients

  • 2 tsp olive oil
  • 1 onion, chopped
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 3 garlic cloves, minced
  • ½ tsp dried thyme
  • ½ tsp crushed dried rosemary
  • ½ tsp red pepper flakes
  • ¼ tsp ground pepper
  • 2 tbsp tomato paste
  • 2 cups small cauliflower florets (about ½ lb.)
  • 7 cups vegetable broth
  • ⅔ cup whole wheat orzo pasta
  • 4 cups chopped kale leaves

Instructions

  1. Heat the olive oil in a large saucepan set over medium heat. Add the onion, carrot and celery, and cook until the vegetables are beginning to soften, about 5 minutes.
  2. Stir in the garlic, thyme, rosemary, red pepper flakes, salt and pepper, and cook for 1 minute.
  3. Stir in the tomato paste and cook for 1 minute.
  4. Add the cauliflower florets and vegetable broth, and bring to a boil over medium-high heat. Reduce to a simmer and cook for 5 minutes.
  5. Increase the heat to medium-high and stir in the orzo. Cook until the pasta is almost al dente.
  6. Stir in the kale and cook until just wilted, about 1 minute. Serve.

Notes

Serves: Serves 4
7 Smartpoints

Nutrition Information

Serving size: 1⅔ cups | Calories: 204.8 cal | Fat: 2.3g | Saturated fat: 0.2g | Carbohydrates: 40.2g |Sugar: 8.5g | Fiber: 9.1g | Protein: 6.9g | Cholesterol: 0mg

7 SmartPoints
mardi 8 mars 2016
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