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–+ servings
A pot of black bean orzo soup with vegetables and spinach.

Black Bean Orzo Soup (Healthy in 30)

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 tablespoons extra virgin olive oil
  • 1 medium onion chopped
  • 1 rib celery chopped
  • 2 medium carrots sliced into discs
  • 1 cup (230 g) bell pepper any color
  • 2 cloves garlic grated
  • 2 bay leaves or ½ teaspoon thyme
  • 1 teaspoon dried oregano
  • ¼ teaspoon red pepper flakes
  • 2 tablespoons tomato paste
  • 2 cans black beans 15 oz / 400 g each can, or 3 cups / 460 g cooked black beans
  • 4 cups vegetable broth or chicken broth, plus 1–2 cups more as needed for the orzo
  • 1 cup (200 g) orzo pasta or ditalini
  • 5 ounces (150 g) baby spinach or Swiss chard, about 5 cups
  • 1 teaspoon salt or more to taste + black pepper

  • Sauté the vegetables: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat.
    Add 1 medium onion, 1 rib celery, 1 cup bell pepper, and 2 medium carrots (all chopped). Cook for 5 minutes, stirring occasionally, until softened.
    Step 1 Onion, carrots, and bell pepper sautéing in olive oil.
  • Build the flavor: Add 2 cloves garlic (grated), 2 bay leaves, 1 teaspoon dried oregano, ¼ teaspoon red pepper flakes, and 2 tablespoons tomato paste.
    Stir for 1 minute, adding a splash of water if the tomato paste starts sticking.
    Step 2 Garlic, tomato paste, bay leaves, oregano, and pepper flakes coating softened vegetables.
  • Add the beans: Stir in 2 cans black beans (rinsed), 4 cups vegetable broth, 1 teaspoon salt, and black pepper.
    Bring to a boil, then lower the heat and simmer gently for 10 minutes.
    Step 3 Black beans simmering with vegetables in reddish tomato broth.
  • Cook the orzo: Add 1 cup orzo pasta and simmer for 5 to 6 minutes, stirring often so it doesn't stick to the bottom.
    Add more broth or hot water as needed. The orzo absorbs lots of liquid!
    Tip: Keep the orzo slightly firm. It will continue cooking in the hot soup, even after you turn off the heat.
    Step 4 Orzo cooking among black beans and vegetables in thickening broth.
  • Finish and serve: Stir in 5 ounces baby spinach and cook for 1 minute, until wilted.
    Turn off the heat while the orzo is still slightly firm. Taste and adjust the seasoning.
    Serve with Parmesan, crumbled feta, or a drizzle of olive oil.
    Step 5 Baby spinach wilting into hot soup with black beans and orzo.
Substitutions
  • Extra virgin olive oil → Regular olive oil or avocado oil.
  • Onion → Shallots or leeks.
  • Carrots → Sweet potatoes or butternut squash.
  • Bell pepper → Celery or zucchini.
  • Garlic → Garlic-infused olive oil or extra herbs.
  • Bay leaves → Dried thyme.
  • Dried oregano → Italian seasoning or dried basil.
  • Red pepper flakes → Smoked paprika for less heat.
  • Tomato paste → Tomato sauce or crushed tomatoes.
  • Black beans → Cooked dried black beans, kidney beans, or cannellini beans.
  • Vegetable broth → Chicken broth or seasoned water.
  • Orzo pasta → Ditalini, small shells, or spaghetti snapped into small pieces.
  • Baby spinach → Chopped kale or Swiss chard.
  • Salt and black pepper → Adjust to taste; finish with Parmesan, feta, or olive oil.
 
Tips
  • Keep extra broth handy: Start with 4 cups, but expect to use up to 6. Orzo absorbs lots of liquid.
  • Undercook the orzo: Keep it quite firm. It continues cooking in the hot soup.
  • Expect thick leftovers: Enjoy it like a stew, or add broth or water when reheating.
  • Soften the vegetables: Give them a few minutes to build flavor before adding the other ingredients.
  • Cook the tomato paste: Stir it with the garlic and herbs for 1 minute to deepen the flavor.
  • Stir the orzo often: It can easily stick to the bottom of the pot.
  • Using dried beans? Soak overnight and cook until tender before adding.
  • Taste before serving: Extra broth may require more salt, pepper, or herbs.
  • Storage: Refrigerate for 3 to 4 days or freeze for up to 3 months, preferably without the orzo. Add broth or water when reheating.
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