Prep & Cooking time: ≤20-30 minutes.
We’ve never experimented with Orzo before, one because it costs more than typical pasta and two it’s a form of ‘white’ pasta. Generally, we prefer to have wholemeal varieties; they provide a good source of insoluble fibre, protein and a range of B-Vitamins!
Orzo (which means barley in Italian) is a small form of pasta that resembles large grains of rice. It can be used in soups, as a side dish or a main course. Typically, cooked orzo is low in fat and salt, has a suitable quantity of protein, but it is also low in dietary fibre. With this in mind, it’s always a good idea to pair it with vegetables, beans and healthy forms of fat (as we have); this will help lower the meal’s glycaemic index (G.I.) and make it a balanced meal.
This recipe is extremely easy to prepare and of course, versatile. Make it as expensive or as frugal as you desire… by using any (or all!) of your favourite vegetables and beans to turn this recipe into a fibre-licious meal! 🙂
NB: If gluten is of concern, substitute the orzo for quinoa, millet, GF couscous or your favourite type of rice instead!
300g Dried Orzo
800g Vegetables (Fresh, frozen and/or seasonal!)
260g Beans (Fresh, frozen or a tinned variety!)
1 Lemon (Juice & Zest)
8g Fresh Parsley
1g Dried Oregano
30ml Olive oil
Salt & Ground black pepper
Cook the orzo according to the packet instructions. Drain. Allow it to cool slightly. Wash and drain (if applicable) and then cook the beans (if applicable). Drain.
Prepare all of your wonderful veggies!
Wash, finely grate the zest and then juice the lemon.
Wash, dry and roughly chop the parsley.
Place the orzo into a large mixing bowl. Add the lemon zest and juice and oil. Season it to taste with some salt and black pepper. Stir though. Add the vegetables, beans, parsley and oregano. Stir through.
Spoon into a serving bowl and serve. NB: Serve on more veggies (if desired!); try a bed of steamed kale or spring greens (collard greens) or some fresh rocket or spinach.
NB: Refrigerate any leftovers in a resealable container; consume within 3 days.