PREP: 15 minutes | COOK: 8 to 10 minutes | YIELD: 5 x 1-cup servings
Orzo is the Italian word for barley. In the past, this rice-sized pasta was made from barley. Nowadays, it is made from wheat semolina. It is a light pasta option that pairs well with tons of vegetables and an olive oil-based sauce.
1 cup (240 ml) whole wheat orzo, made without eggs
1 cup (240 ml) frozen shelled edamame
1 orange bell pepper, seeded, cut into ½-inch dice
1 cup (240 ml) cherry or grape tomatoes, halved
¼ cup (60 ml) thinly sliced fresh basil
¼ cup (60 ml) finely chopped fresh dill
½ cup (120 ml) chopped walnuts
1 lemon, zested and juiced
1 Tbsp (15 ml) extra virgin olive oil
¼ tsp (1.25 ml) each sea salt and freshly ground black pepper
Bring a pot of water to boil on high heat. Add orzo and cook according to package directions until al dente. Do not over cook. When orzo has 3 minutes left to cook, add edamame. When both are done cooking, drain in a colander that has small holes so orzo doesn’t slip through. Do not rinse. Transfer to a large bowl. Add orange pepper, cherry tomatoes, basil, dill and walnuts.
In a small bowl, whisk together lemon zest and juice, olive oil, salt and pepper. Pour over orzo and toss to combine. Serve hot, room temperature or chilled.
This dish will keep for up to three days in the refrigerator.
NUTRITIONAL VALUE PER SERVING:
Calories: 261 | Calories from Fat: 103 | Protein: 9 g | Carbs: 32 g | Total Fat: 12 g | Saturated Fat: 1 g | Trans Fat: 0 g | Fiber: 8 g | Sodium: 5 mg | Cholesterol: 0 mg