Lemon Chicken Orzo Soup with Kale

4.6

(24)

22 Reviews

This healthy, easy soup is loaded with vegetables, protein and fiber to keep you full and fueled. Serve this winter soup topped with a sprinkle of Parmesan cheese, and a side of garlic toast.

Breana Lai Killeen, M.P.H., RD

Updated on June 3, 2024

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Prep Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

9 cups

Nutrition Profile:

Nut-Free Dairy-Free Healthy Aging Healthy Immunity High-Protein Egg-Free Low-Calorie

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Ingredients

2 tablespoons extra-virgin olive oil, divided
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
1 teaspoon dried oregano and/or thyme, divided
1 ¼ teaspoons salt, divided
¾ teaspoon ground pepper, divided
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
2 cloves garlic, minced
1 bay leaf
4 cups unsalted chicken broth
⅔ cup orzo pasta, preferably whole-wheat
4 cups chopped kale
1 lemon, zested and juiced

Directions

Heat 1 tablespoon oil in a large pot over medium-high heat. Add chicken and sprinkle with 1/2 teaspoon each oregano (and/or thyme), salt and pepper. Cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Using a slotted spoon, transfer the chicken to a plate.

Photographer: Antonis Achilleos, Food Stylist:Chelsea Zimmer
Add the remaining 1 tablespoon oil, onions, carrots and celery to the pan. Cook, scraping up any browned bits, until the vegetables are soft and lightly browned, 3 to 5 minutes. Add garlic, bay leaf and the remaining 1/2 teaspoon oregano (and/or thyme). Cook, stirring, until fragrant, 30 to 60 seconds.

Photographer: Antonis Achilleos, Food Stylist:Chelsea Zimmer
Add broth and bring to a boil over high heat. Add orzo. Reduce heat to maintain a simmer, cover and cook for 5 minutes. Add kale and the chicken, along with any accumulated juices. Continue cooking until the orzo is tender and the chicken is cooked through, 5 to 8 minutes more.

Photographer: Antonis Achilleos, Food Stylist:Chelsea Zimmer
Remove from heat. Discard bay leaf. Stir in lemon zest, lemon juice and the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper.

Originally appeared: EatingWell Magazine, November 2019; updated November 2022

Nutrition Facts (per serving)

245	Calories
7g	Fat
24g	Carbs
21g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 245
% Daily Value *
Total Carbohydrate 24g	9%
Dietary Fiber 5g	19%
Total Sugars 5g
Protein 21g	42%
Total Fat 7g	9%
Saturated Fat 1g	6%
Cholesterol 42mg	14%
Vitamin A 4724IU	94%
Vitamin C 22mg	25%
Folate 39mcg	10%
Sodium 639mg	28%
Calcium 57mg	4%
Iron 1mg	6%
Magnesium 31mg	7%
Potassium 480mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Lemon Chicken Orzo Soup with Kale

Ingredients

Directions

Nutrition Facts (per serving)

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