Name: Lemon Orzo Soup with Jackfruit
Prep time: 25 min
Total time: 40 min
Ingredients: 2 cups chopped onion; 1 cup chopped celery; 3 cloves garlic, minced; 2 teaspoons grated fresh ginger; 1 32-oz. package low-sodium vegetable broth; 2 cups sliced carrots; 1 14.5-oz. can green jackfruit, rinsed, drained, and shredded; 2 teaspoons lemon zest; 6 oz. dry whole wheat orzo; 1 15-oz. can no-salt-added navy beans, rinsed and drained (1½ cups); ¼ cup chopped fresh parsley; 2 tablespoons lemon juice; Sea salt, to taste; Freshly ground black pepper, to taste

Prep-time: 25 minutes / Ready In: 40 minutes
Makes 10 cups
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Zesty lemon is the star of this nourishing orzo soup, which features the bright citrus flavor in three different ways: Lemon juice and zest are stirred into the savory broth, and each serving is accompanied by a lemon wedge to squeeze on top. Lip-puckering lemon perfectly complements earthy carrots, creamy white beans, and hearty pasta so the meal is filling without tasting dense. Canned jackfruit comes in as a close second as the most important ingredient, because its meaty texture and absorbent properties add substance that will satisfy your rumbling stomach. Be sure to shred it before adding it to the soup so it gets extra tender. Top each bowl with a crack of black pepper, and enjoy!

For more healthy vegan jackfruit recipes, check out these tasty ideas:

By Nancy Macklin, RDN, Mar 13, 2023

Ingredients

2 cups chopped onion
1 cup chopped celery
3 cloves garlic, minced
2 teaspoons grated fresh ginger
1 32-oz. package low-sodium vegetable broth
2 cups sliced carrots
1 14.5-oz. can green jackfruit, rinsed, drained, and shredded
2 teaspoons lemon zest
6 oz. dry whole wheat orzo
1 15-oz. can no-salt-added navy beans, rinsed and drained (1½ cups)
¼ cup chopped fresh parsley
2 tablespoons lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a large pot cook onion, celery, garlic, and ginger over medium 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add vegetable broth, carrots, jackfruit, lemon zest, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 5 minutes.
Stir in orzo; cook 8 to 10 minutes or until orzo is tender. Stir in beans and parsley. Add lemon juice. Season with salt and pepper.

tags:

jackfruit

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(3.67 from 3 votes)

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Stephen3 months ago

I’m rating 5 stars to boost the average brought down by someone who appears not to have made the dish. I did. The only “challenging” ingredient to find for me was canned jackfruit. I’m fortunate to have a Whole Foods near me. Also Asian markets carry it. But not all areas will get that. I understand. The rest of the ingredients are staples at most grocery stores—which is a nice move from the creator.

We really enjoyed this. I doubled the lemon juice (personal taste). Next time will add more orzo— again, because we like pasta… Our first time with jackfruit. It’s pretty cool how it shreds up.

Served with a salad and whole grain pita. Enjoyed it and will make again. Thanks for putting this one out there.

Ree6 months ago

Recipes seem simple, but I have no idea what some ingredients are or where to find them. I’m just trying to dip my toes in for an introductory run. I’ve chosen to go without coffee & creamer, and have half of my food as nutrient dense and gluten free, until he rarrndhz milk product free and

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about the author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.

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