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Low GI Recipe: Broccoli with Orzo Soup

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January 14, 2012 by Johanna Burani

Low GI Recipe: Broccoli with Orzo Soup

Leave it to the Italians.  All they do is boil fresh broccoli with some other fresh household staples and they get this wonderful tasting soup.  It’s usually served in the evening with bread, cheese and wine.

Low GI Recipe: Broccoli with Orzo Soup
Leave it to the Italians. All they do is boil fresh broccoli with some other fresh household staples and they get this wonderful tasting soup. It’s usually served in the evening with bread, cheese and wine.
Created by:
Cuisine: Italian
Recipe type: Soups
Serves: 4
Ingredients
  • 1 tablespoon olive oil
  • 2 large scallions, finely chopped
  • 1 medium carrot, finely chopped
  • 2 cloves garlic, minced
  • 5 sprigs parsley, finely chopped
  • 1 lb fresh broccoli (including stems), chopped
  • 6 cups low sodium chicken or vegetable broth
  • 1 teaspoons sea salt
  • freshly ground pepper, to taste
  • 1 teaspoon salt
  • 1 cup uncooked orzo pasta
  • 4 teaspoons parmigiano-reggiano grated cheese
Instructions
  1. Bring 2 quarts of water to a boil.
  2. In the meantime, heat the oil in a Dutch oven over medium heat. Add the scallions, carrot, garlic and parsley and gently saute’ for 4-5 minutes.
  3. Add the broccoli, broth, sea salt and pepper. Bring to a boil, then lower the heat and cover. Simmer for approximately 20 minutes. Allow to cool for a few minutes.
  4. When water boils, add 1 teaspoon salt and the orzo. Stir and cook until pasta is al dente (8-9 minutes). Drain and set aside.
  5. Using a hand-held immersion blender, cream soup contents to consistency desired.
  6. Add in the pasta. Serve hot with grated cheese.
Nutrition Information
Serving size: 1¾ cup Calories: 267 Fat: 5g Saturated fat: 1g Carbohydrates: 43g Fiber: 6g Protein: 13g Cholesterol: 1mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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