Serves 6 Prep time/Total time: 35Min
(per serving: 182 cal; 5.6 g fat 9.8 g sat fat; 6 g protein; 31.1 g carb; 4.7 g fiber)
"The produce-packed soup is cooked quickly to preserve the fresh flavor of the vegetables. the orzo simmers right in the pot."
Ingredients:
- 4 ears corn, husks and silks removed (if fresh corn is not available use frozen or canned, but be sure to rinse before putting in the pot)
- 2 Tbs extra-virgin olive oil
- 1 medium onion, chopped
- Coarse salt and ground pepper
- 2 cans (14.5 oz each) reduced-sodium vegetable or chicken broth
- 2 large zucchini, halved lengthwise and thinly sliced
- 8 oz. fresh green beans (stem ends removed), cut into thirds (again, frozen can be substituted if fresh is not available)
- 1 can (14.5) oz diced tomatoes in juice (or substitute 4 fresh medium tomatoes)
- 1/2 cup orzo pasta
- water
Directions:
1. Cut off tip of each ear of corn. One at a time, stand ears in a wide bowl. With a sharp knife, carefully slice downward to release kernels. Discard cobs; set kernels aside.
2. In a Dutch oven or 5qt pot, heat oil over medium. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is translucent, 3 to 5 minutes.
3. Add broth and 2 cups water; bring to a boil. Add zucchini, green beans, corn, tomatoes (with juice), and orzo; cook, uncovered, until orzo is tender, 8 to 11 minutes. Season with salt and pepper.
To FREEZE: Ladle 1 1/2 cups into each of six resealable plastic bags. Store flat in freezer, up to 3 months. Before reheating, thaw in refrigerator.
(per serving: 182 cal; 5.6 g fat 9.8 g sat fat; 6 g protein; 31.1 g carb; 4.7 g fiber)
"The produce-packed soup is cooked quickly to preserve the fresh flavor of the vegetables. the orzo simmers right in the pot."
Ingredients:
- 4 ears corn, husks and silks removed (if fresh corn is not available use frozen or canned, but be sure to rinse before putting in the pot)
- 2 Tbs extra-virgin olive oil
- 1 medium onion, chopped
- Coarse salt and ground pepper
- 2 cans (14.5 oz each) reduced-sodium vegetable or chicken broth
- 2 large zucchini, halved lengthwise and thinly sliced
- 8 oz. fresh green beans (stem ends removed), cut into thirds (again, frozen can be substituted if fresh is not available)
- 1 can (14.5) oz diced tomatoes in juice (or substitute 4 fresh medium tomatoes)
- 1/2 cup orzo pasta
- water
Directions:
1. Cut off tip of each ear of corn. One at a time, stand ears in a wide bowl. With a sharp knife, carefully slice downward to release kernels. Discard cobs; set kernels aside.
2. In a Dutch oven or 5qt pot, heat oil over medium. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is translucent, 3 to 5 minutes.
3. Add broth and 2 cups water; bring to a boil. Add zucchini, green beans, corn, tomatoes (with juice), and orzo; cook, uncovered, until orzo is tender, 8 to 11 minutes. Season with salt and pepper.
To FREEZE: Ladle 1 1/2 cups into each of six resealable plastic bags. Store flat in freezer, up to 3 months. Before reheating, thaw in refrigerator.
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