Mediterranean Orzo with Chickpeas and Vegetables
This Mediterranean-inspired dish is a hearty and flavorful one-pot meal. The combination of orzo, chickpeas, and fresh vegetables creates a comforting and satisfying dish. The addition of lemon juice and zest adds a refreshing tang, while crumbled feta and parsley bring a delightful finishing touch. Perfect for a quick weeknight dinner or a cozy lunch!
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Ingredients
extra virgin olive oil1tbsp- onion, diced1
- garlic, minced1clove
- zucchini, diced1
- red capsicum, diced1
- orzo (risoni)1 1/2cups
- diced tomatoes1can
- vegetable stock3cups
- tomato paste2tbsp
- lemon (zest and juice)1
- canned chickpeas, rinsed and drained400g
- dried oregano1tsp
- spinach100g
- crumbled feta
- freshly chopped parsley
- salt and pepper to taste
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Nutrition (per serving)
Calories
258.9kcal (12.94%)
Protein
9.7g (19.44%)
Carbs
36.1g (13.14%)
Sugars
4.7g (9.34%)
Healthy Fat
7.4g
Unhealthy Fat
1.3g
% Daily Value based on a 2000 calorie diet
How to make Mediterranean Orzo with Chickpeas and Vegetables
- Step 1
In a large pot, heat the oil over medium-high heat. Sauté onion, garlic, zucchini, and capsicum for 5 minutes until soft and tender.
- Step 2
Add orzo, diced tomatoes, stock, tomato paste, lemon zest and juice, chickpeas, and oregano to the pot and stir to combine. Bring to a simmer. Cover with a lid and cook for 10-15 minutes until the orzo is soft.
- Step 3
Remove from heat and stir through the spinach.
- Step 4
Serve and top with feta and chopped parsley.
Want to keep this recipe for later? We can email it to you!
Nutrition (per serving)
Nutrition (per serving)
Calories
258.9kcal (12.94%)
Protein
9.7g (19.44%)
Carbs
36.1g (13.14%)
Sugars
4.7g (9.34%)
Healthy Fat
7.4g
Unhealthy Fat
1.3g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
For a vegan option, skip the feta or use a plant-based alternative.
Add extra vegetable stock if the orzo absorbs too much liquid while cooking.
Use fresh oregano instead of dried for a more vibrant flavor.
FAQS
Can I use another type of pasta instead of orzo?
Yes, you can substitute orzo with small pasta shapes like ditalini or acini di pepe, but adjust the cooking time accordingly.
Can I make this dish ahead of time?
Yes, this dish can be made ahead and stored in the refrigerator for up to 3 days. Reheat with a splash of vegetable stock to loosen it up.
Can I freeze this dish?
While you can freeze it, the texture of the orzo may change slightly upon reheating. It's best enjoyed fresh.
What can I use instead of chickpeas?
You can substitute chickpeas with white beans or lentils for a similar texture and flavor.
How can I make this dish spicier?
Add a pinch of chili flakes or a dash of hot sauce to the dish while cooking.
Joel Feren
(@joelferen)
I’m a Dietitian, recipe developer, and food lover who believes good nutrition should be simple, satisfying, and full of flavour. With a background in biomedical science and a passion for creating recipes that are both nourishing and delicious, I love showing that healthy eating doesn’t mean missing out. My goal is to inspire people to feel confident in the kitchen and enjoy the kind of food that brings people together.
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia