Orzo & chickpea soup

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

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.
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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