High-Protein Marry Me Orzo

Name: High-Protein Marry Me Orzo
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: European, Italian, Mediterranean
Ingredients: 1 tsp olive oil (optional replace by 1 tbsp water to water fry)); 1 onion (finely diced); 1 red bell pepper (finely chopped); 2 tbsp sun-dried tomatoes (chopped); 2 garlic cloves (minced); 1 tbsp tomato paste; 0.5 tsp chili flakes; 1 tsp mixed herbs; 1 tsp smoked paprika; 4.2 oz dry orzo; 2 cups cooked butter beans; 1.5 cups vegetable broth (or water); 2 tbsp raw cashews; 10 fl oz soy milk; 2 tbsp nutritional yeast; 2 cups baby spinach (roughly chopped); 1.5 tbsp fresh lemon juice; 0.25 cup fresh basil; salt & pepper (to taste)

6 steps

Prep:10minCook:25min

This creamy high-protein orzo dish with sun-dried tomatoes and butter beans serves up a nutritious meal for two, packed with flavor and protein.

Updated at: Thu, 21 Nov 2024 12:27:00 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories633.8 kcal (32%)

Total Fat14.7 g (21%)

Carbs95.8 g (37%)

Sugars17.9 g (20%)

Protein35.6 g (71%)

Sodium1087.5 mg (54%)

Fiber25 g (89%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

To a pan on medium heat, add the olive oil and onions, cook for a couple of minutes.

Step 2

Add the red bell pepper and sun-dried tomatoes and cook for another 5 minutes, stirring regularly.

Step 3

Add the garlic, tomato paste, chili flakes, mixed herbs, smoked paprika, and a pinch of salt. Stir, and cook for 2 minutes.

Step 4

In the meantime, blend the cashews, soy milk, and nutritional yeast. Add to the pan along with the orzo, butter beans, and vegetable stock. Let it simmer covered, for 12 minutes (or according to the orzo packet instructions), stirring regularly. Add extra broth if needed. Taste to ensure the orzo is thoroughly cooked.

Step 5

Add the spinach and lemon juice, cook until the spinach is just wilted.

Step 6

Adjust salt and pepper to taste. Top with fresh basil, and enjoy!

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