⏱ 25 min total

Vegan Lemon Orzo Soup

Name: Vegan Lemon Orzo Soup
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tsp Olive oil; ¼ small Onion; ½ stalks, large (11 inches long) Celery; ½ small Carrots; 1 ½ cloves, minced Garlic; ½ tbsp Coconut milk; ⅜ cup White beans; ¼ tsp, ground Thyme; ⅛ tsp Italian seasoning; ⅛ tsp Crushed red pepper flakes; ¹⁄₁₆ tsp Rosemary; ½ leaf Bay leaf; 1 ¼ cup Vegetable broth; ³⁄₁₆ cup dry Orzo; ¼ lemon Lemon zest; ¹⁄₁₆ cup Parsley; ¼ dash Salt; ¼ dash Black pepper; ¾ tbsp Lemon juice

Per 1 serving · 536 g · 19 ingredients

Calories

313

16%
of a 2,000 cal day

Protein
15g
19% of calories
Carbs
56g
70% of calories
Fat
3.9g
11% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Lemon Orzo Soup (536 g) has 313 calories, with 15 g of protein, 56 g of carbohydrates and 3.9 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (30% DV), dietary fiber (28% DV) and Vitamin A (26% DV). Keep an eye on sodium, which provides 56% of the daily value.

Per 100 g

58cal

very low energy density

Protein per 100 cal

4.8g

Net carbs

48g

carbs minus fiber

Fiber

7.8g

3 g sugar

High in

20%+ of the daily value

Protein30%
Dietary fiber28%
Vitamin A26%
Vitamin K70%
Folate (B9)23%
Iron57%

Good source of

10–19% of the daily value

Vitamin C16%
Vitamin B612%
Calcium12%
Potassium17%
Magnesium16%
Phosphorus18%

Watch

20%+ of the daily value

Sodium56%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Prep the vegetables: dice the onion, celery, and carrots; mince the garlic; chop the parsley; zest and juice the lemon. Set aside.
2
Warm the olive oil in a large pot over medium heat. Add the carrots, onion, and celery with a pinch of salt and cook, stirring, until softened.
3
Stir in the garlic and cook until fragrant. Add the white beans, coconut milk, thyme, crushed red pepper, and Italian seasoning; stir to combine.
4
Pour in the vegetable broth, then add a pinch of salt, the bay leaves, and rosemary. Bring to a gentle boil, then add the orzo.
5
Simmer, stirring occasionally, until the orzo is tender, 10 to 12 minutes.
6
Remove from heat. Stir in the lemon juice and zest, and fish out and discard the bay leaves.
7
Fold in the parsley. Taste and season with additional salt and black pepper to your liking, then serve.

Vitamins & minerals

Amounts for 1 serving (536 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	233 μg	26%
Vitamin C	15 mg	16%
Vitamin D	0 μg	0%
Vitamin E	1 mg	8%
Vitamin K	84 μg	70%
Thiamine	0.1 mg	9%
Riboflavin (B2)	0.1 mg	4%
Niacin	1 mg	4%
Vitamin B6	0.2 mg	12%
Folate (B9)	94 μg	23%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	8 mg	1%

Minerals

Nutrient	Amount	% Daily Value
Calcium	121 mg	12%
Iron	5 mg	57%
Potassium	777 mg	17%
Magnesium	67 mg	16%
Phosphorus	129 mg	18%
Zinc	1 mg	13%
Copper	0.2 mg	24%
Manganese	1 mg	33%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	869 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	2,356 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.3 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	0.3 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	0.4 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 313 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

59min
Walking (3.5 mph)
38min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Vegan Lemon Orzo Soup?

One serving of Vegan Lemon Orzo Soup (1 serving) has 313 calories, which works out to 58 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Vegan Lemon Orzo Soup high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Lemon Orzo Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Lemon Orzo Soup?

1291 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Lemon Orzo Soup?

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (536 g)

Calories313

% Daily Value*

Total fat 3.9g	5%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,291mg	56%
Total carbohydrate 56g	20%
Dietary fiber 7.8g	28%
Total sugars 3g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all