This High-Protein Roasted Red Pepper Chickpea & Orzo Soup is a nutritious dish. It is prepared in 35-45 minutes, perfect for a quick lunch or dinner. It contains yellow onion, fennel, garlic, roasted red peppers, chickpeas, whole-wheat orzo, feta cheese, parsley, seasonings, vegetable broth, olive oil, & red-wine vinegar. We would easily store this soup base for some time in the fridge, and it is best to store it without orzo, feta, or fresh herbs in the freezer for the best texture. Serve this High-Protein Roasted Red Pepper Chickpea & Orzo Soup with crusty whole-grain bread, a simple green salad, Greek yogurt, or fresh herbs. This dish has dairy items in it, so be careful if you have a dairy allergy.
STATS:
- Calories: 247 kcal
- Prep Duration: 10 to 15 minutes
- Serving size: 1 bowl
- Cook Duration: 25 to 30 minutes
- Cuisine: Mediterranean
- Total Duration: 35 to 45 minutes
- Course: Soup, Main
- Diet: Vegetarian
- Servings: 4
EQUIPMENT:
- Heavy-bottomed pot
- Cutting board
- Measuring cups and spoons
- Wooden spoon
- Can opener
- Knife
- Colander
- Separate pot
INGREDIENTS:
- Two tbsp. olive oil
- One yellow onion — medium
- 1 fennel bulb — medium
- ½ tsp. salt
- 3 cloves garlic
- 1 tbsp. tomato paste
- ½ tsp. smoked paprika
- ½ tsp. ground pepper
- 4 cups lower-sodium vegetable broth
- 1 jar roasted red peppers
- 1 can no-salt-added chickpeas
- 1 tbsp. red-wine vinegar
- 1¼ cups cooked whole-wheat orzo
- ½ cup feta cheese crumbs
- 2 tbsp. flat-leaf parsley
INGREDIENT NOTES:
JARRED ROASTED RED PEPPERS:
- Add the jarred roasted red peppers to the soup for convenience to make the soup, which is quick & easy to prepare. We would also roast the peppers ourselves instead if required to add the deep taste.
NO-SALT-ADDED CHICKPEAS:
- Add the no-salt-added chickpeas to this soup to add the salt as we like. We would also reserve some chickpeas for garnish if desired.
WHOLE-WHEAT ORZO:
- Utilize the whole-wheat orzo in this soup to add extra fiber & protein in comparison to regular orzo. It also offers a nice texture in the soup.
FRESH FETA:
- Include the fresh feta cheese in the soup to provide the creamy texture & tangy flavor in the dish. We would also utilize goat cheese instead if required.
FENNEL FRONDS:
- Add the fennel fronds to garnish this soup. It will add a light anise taste to it.
INSTRUCTIONS:
- Add 2 spoons of oil to the big pan and warm it on the moderate flame.
- Now chop the onions and fennel bulb and include them in the pan with salt, & cook for 5 to 7 minutes till they get soft.
- Include the garlic, salt, tomato paste, & paprika, and cook for one minute till aromatic.
- Add the roasted red pepper, rinsed chickpeas, and vegetable broth, and allow it to come to a boil.
- Decrease the flame and simmer for around fifteen to twenty minutes so the flavors will mix properly.
- Add the whole wheat orzo to the water and cook as instructed on the package, then drain and close the pot.
- Put the soup on the shelf & include red wine vinegar & stir.
- Add the soup to bowls, & include chickpeas, feta cheese crumbs, parsley, and cooked orzo.
- Include the extra oil and sprinkle the fronds on top and serve the dish.
SERVING SUGGESTIONS:
- Add the whole grain bread or dinner rolls inside for dipping.
- Include the lemon vinaigrette green salad with this soup.
- Serve this roasted red peppers soup with Greek yogurt or additional cream.
- Sprinkle the fresh herbs like dill or basil.
- Serve this soup with Pinot Grigio or Sauvignon Blanc.
TIPS:
- You can blend half the quantity of soup before including the orzo to make it creamy.
- Save some chickpeas to garnish at the end to provide good texture.
- Toss the smoked paprika in oil, then add the other items to enrich the flavor.
- Prepare the foundation of the soup and include the fresh orzo for the fresh taste.
STORAGE INFORMATION:
FRIDGE:
- Add the soup base in the box without orzo and store for four days & store the cooked orzo in a separate box for 3 days.
FREEZER:
- You can add the soup base in the box without cheese, herbs, or orzo and freeze for three months.
FAQs:
Will I include regular orzo instead?
- Yes, we can easily include the regular orzo instead to make this soup, though whole wheat orzo provides fiber and makes the soup healthier.
How to prepare vegan version of roasted pepper soup?
- Add vegan feta cheese to make the vegan soup, or you would also exclude the cheese if required.
Why do we have to include the vinegar at the end?
- We can add the red wine vinegar at the end because it brightens the taste, and it will also balance the rich taste of feta and roasted peppers.
How to add additional protein in the soup?
- Include additional chickpeas, white beans, or grilled shrimp/chicken.
NUTRITIONAL INFORMATION:
Calories: 247 kcal
Protein: 9g
Total carbs: 31g
Net carbs: 24g
Fiber: 7g
Fat: 11g
Sodium: 580mg
Potassium: 620mg
Calcium: 180mg
Iron: 3mg
Vitamin A: 2,400 IU
Serving size: 1 bowl
Servings: 4
