Oil Free Kale Orzo Soup! It’s time to wow-up your soup rut with this amazing goodness that will get those tastebuds dancing.
Healthy and delicious, this cozy Oil Free Kale Orzo Soup is packed with nutritious and vitamin-rich veggies. Onions, carrots, celery, garlic, tomatoes, white beans, and kale shine in this tasty healing soup that is sure to warm you up and keep you full. White wine gives the soup broth a flavorful twist and tasty depth of flavor.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
We don’t cook with wine often, but we like to add it in here and there for a delicious twist. The wine add a lovely note to the broth and really delivers on flavors. We all loved it!
You can easily reduce the white wine or leave the white wine out all together and just add more broth, but we strongly suggest leaving it in. Dr. Campbell (one of the founding fathers of the WFPB movement) uses wine in his recipes so we figure if he endorses it, then so do we! And what a difference it makes!
Looking for other recipes that use white wine, check out our list below!
Vegan White Wine Recipes
- Tuscan Mushroom Stew
- Creamy Herb Mushroom Pasta
- Italian Fresh Tomato Basil Pasta
- Dijon Gravy with Mushrooms and Beans
- Italian Fresh Tomato Basil Pasta
- Kale Chickpea Fideo
- Vegan Clam Chowder
- Moroccan Skillet Beans
- French Country Veggie Stew
- Vegan Mushroom Spinach Stroganoff
- Creamy Mushroom and Wild Rice Soup
- Tarragon Tuscan Soup
- Vegan Parmesan Veggie Pasta
- Vegan Spanish Zarzuela Stew
- Vegan Smoky Southwestern Mac
Tips for Success:
- Flavor Profile: This soup has a “veggie soup” type of flavor profile, with the vegan white wine shining through and giving the broth excellent depth. The white beans, kale, and orzo give it body.
- Low Fat Dish Expectations: This soup is designed to be a low-fat dish. It is not going to taste as decadent as a soup that has a higher fat content. It is very delicious, but we want to make sure the reader understands this. If you wish to make it more decadent, top with Vegan Parmesan Cheese.
- Cannellini Beans Substitutes: You can also use your favorite beans.
- Cooking the Veggies: Simmer the soup as long as needed to ensure the carrots, onions, and celery have reached the desired tenderness before adding the kale and pasta.
- Amount of Sea Salt: We had family members completely divided over the amount of sea salt needed to season this soup, feel free to adjust to suit your own tastes accordingly.
- Orzo Substitutions: You can substitute the orzo for any small-cut pastas like ditalini, small elbows, or small shells.
- Cooked Pasta: Pasta is very thirsty and drinks up a lot of the beautiful soup broth. We suggest cooking it separately and then adding it in right before serving to preserve the broth.
- Amount of Pasta: While it is always tempting to use more pasta than the amount indicated in the recipe; however, resist the temptation as the amount of pasta indicated is the perfection broth to pasta ratio. The measurement of the orzo is 1/3 cup dry pasta.
- Greens: Greens such as spinach and kale are natural spice/herb neutralizers. A soup/stew can taste perfectly seasoned before adding the greens, then once the greens are added, the flavor of the flavor mellows requiring more seasoning.
- Chopping the Kale: We suggest chopping the kale into small bite-size pieces.
- Kale Substitutes: You can substitute your favorite greens in this soup. We suggest starting on the low side and taste testing to see how the green influence the flavor of the soup.
- Vegan White Wine: Chose a vegan white wine that you would choose to drink. Not all wine is vegan and may contain eggs whites or other non-vegan ingredients. If you need help identifying if a wine is vegan, this site helps: https://www.barnivore.com/wine
- Wine Substitutions: We have not tried any substitutions for the wine, but we would recommend replacing the wine with vegetable broth (if needed.) The alcohol burns off and you are left with this great nuance of flavor that adds great dimension to this soup. Substituting the wine will change the depth of flavor and you may need to adjust the seasoning/spices to make up for it.
Leftovers and Freezing:
Leftovers will generally keep for 4-5 days in the refrigerator. Store in a covered container. Reheating can be done on the stovetop, or in the microwave.
This soup freezes well. Thaw out in the refrigerator for best results.
Pantry Products Used:
- Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
- Dried Crushed Thyme Leaves: We use Penzeys French Thyme. It has amazing flavor. If you can’t find dried crushed thyme leaves, you can use ground thyme, but use half the amount.
- Vegan White Wine: We used Bonterra Sauvignon Blanc. Feel free to use your favorite white wine.
- Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Kitchen Products Used:
- Ceramic/Enamel Lined Dutch Oven or similarly large stock pot
- Stock pot to cook the orzo
We certainly hope you give this deliciousness a try.Print
Healthy, delicious and comforting, this cozy Oil Free Kale Orzo Soup is packed with nutritious and vitamin-rich veggies.
- 1 medium yellow onion, fine dice
- 3 celery ribs, small dice
- 3 carrots, small dice
- 2 Tablespoons minced garlic
- 1 cup white wine *
- 3 cups low-sodium vegetable broth *
- 3 cups water
- 1 – [ 14.4 oz. can ] petite diced tomatoes
- 3 Tablespoons nutritional yeast
- 1 – [ 15 oz. can ] cannellini beans *
- 1 ¼ teaspoons garlic powder
- 1 teaspoon onion powder
- 2 Tablespoons dried minced onions
- 1 ¼ teaspoons dried oregano
- ½ teaspoon sweet paprika
- ½ teaspoon dried crushed thyme leaves *
- 1 bay leaf
- 1 to 1 ¾ teaspoons sea salt (+/-) *
- 1/8 teaspoon black pepper (+/-)
- 1/3 cup uncooked orzo (or small pasta of choice) *
- 3 to 4 cups lightly packed, chopped kale *
- Place the Spice/Herb Ingredients in a small bowl, mix well, set aside.
- Cook the pasta according to package directions to al dente, drain, rinse with cold water to remove any excess starch, shake well, set aside.
- In the meantime, in a large ceramic/enamel-lined pot or similar stock soup pot, add the diced onions, celery, and carrots, sauté over medium-high heat until they begin to soften, approximately 7 to 9 minutes, stirring periodically to prevent burning. Add a tablespoon or so of water to prevent sticking or burning.
- Add the minced garlic and white wine, sauté on high for 1 minute, then add all the remaining Base Ingredients andSpice/Herb Mix, stir well to combine. Bring the mixture to a boil, then lower to a low-boiling simmer. Simmer for 10 minutes or until the carrots and celery are perfectly tender. Stirring occasionally.
- After 10 minutes, add the kale, simmer for 5 minutes (or longer until the kale has reached the desired tenderness). Then add the cooked orzo, simmer for several minutes. Remove and discard the bay leaf, serve, and enjoy.
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 4 to 6
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