Recipe: Cavolo nero, spinach, orzo and lemon soup

From bbc.co.uk

This vibrant soup is packed with healthy greens and can easily be adapted for a vegan diet.

Each serving provides 361 kcal, 9.9g protein, 34.6g carbohydrate (of which 6.2g sugars), 21.1g fat (of which 8.7g saturates), 5g fibre and 2.04g salt. 

Prepare  less than 30 mins        Cook 10 to 30 mins     Serves 2

Dietary:  Egg-freeNut-freePregnancy-friendlyVegetarian

Ingredients

• 1 tbsp olive oil: 1 tbsp olive oil
• 1/2 small onion, finely diced (approximately 75g/2¾oz prepped weight): 1/2 small onion, finely diced (approximately 75g/2¾oz prepped weight)
• 3 garlic cloves, finely chopped: 3 garlic cloves, finely chopped
• 150g/5½oz orzo: 150g/5½oz orzo
• 1 litre/1¾ pint vegetable stock, plus more if needed: 1 litre/1¾ pint vegetable stock, plus more if needed
• 50g/1¾oz cavolo nero, thick stalks removed, leaves sliced and stalk finely sliced: 50g/1¾oz cavolo nero, thick stalks removed, leaves sliced and stalk finely sliced
• 150g/5½oz frozen whole leaf spinach, defrosted: 150g/5½oz frozen whole leaf spinach, defrosted
• 3 tbsp cream (or use a dairy-free alternative): 3 tbsp cream (or use a dairy-free alternative)
• 1 small lemon, zest and juice: 1 small lemon, zest and juice
• ¼ tsp grated fresh nutmeg: ¼ tsp grated fresh nutmeg
• salt and freshly ground black pepper: salt and freshly ground black pepper
• few sprigs fresh dill, to garnish (optional)

• Method

  1. Heat the oil in a large saucepan over a medium heat. Add the onion and a pinch of salt. Cook with the lid on for 3 minutes until softened, but without browning. Add the garlic and fry for another minute until fragrant.

  2. Stir in the orzo, coating it well with the oil, onion and garlic. Toast the orzo for 1–2 minutes.

  3. Gradually add half of the stock, one ladle at a time, stirring frequently as the orzo absorbs the liquid. Let each addition absorb before adding more, in a similar way to cooking risotto.

  4. After about 7–8 minutes, or when half of the stock has been added and the orzo is about half cooked, add the cavolo nero and spinach. Continue stirring and gradually adding the stock until the orzo is fully cooked and the greens have wilted.

  5. Turn the heat right down, then pour in the cream and stir well. Simmer gently for 2 minutes then stir in the lemon zest and juice.

  6. Add the nutmeg and season to taste (it will probably not need more salt but will definitely need black pepper).

  7. Leave to simmer for a couple of minutes longer as the lemon will continue to thicken the cream.

  8. Serve immediately in two warmed bowls, topped with dill, if using.

  https://www.bbc.co.uk/food/recipes/cavolo_nero_spinach_orzo_96166