Gluten-free orzo or a gluten-free grain that resembles orzo can be swapped for regular orzo in a 1-to-1 ratio, although the cooking method may change as a result. Use orzo in soups, salads, seafood dishes, and more. To make an orzo recipe gluten-free, substitute with gluten-free orzo or one of the above recommended gluten-free grains in a 1-to-1 ratio.įollow the directions on the package for how to cook the item you’re using, since it’ll likely differ from the cooking instructions for regular orzo. You can, of course, amend the recipe to taste, adding extra vegetables or mixing up the dressing as you like. Then, stir through the orzo, tomatoes, feta cheese, and parsley. Salt the water very well, this is a great chance to season the tiny pasta as it cooks. Toss it around until toasted beautiful golden brown. 1/2 cup (75 grams) crumbled feta cheeseįirst, whisk together the lemon juice, garlic, olive oil, and capers for a dressing. First, warm up some extra virgin olive oil in your cooking pot and add the orzo.Here’s what you need to make a portion for four people: This type of recipe tastes delicious warm or cold. One of my favorite ways to eat orzo is in a pasta salad. For example, many orzo dishes feature seafood, tomatoes, bell peppers, fresh herbs, feta cheese, olives, lemon, or garlic. Since it’s a type of Italian pasta, it often shows up in Mediterranean-style recipes. Orzo is used in many delicious recipes, including salads, soups, and main dishes. If it’s made with enriched flour, it also contains iron and B vitamins. Orzo is a good source of carbohydrates and provides some protein. If enriched, white rice also contains iron and B vitamins like orzo ( 3, 8). Orzo also provides some protein, a macronutrient that’s needed to build tissues and muscles ( 7).Īlthough orzo is sometimes mistaken for rice due to their similar appearances, they have different nutrition profiles.Ĭompared with orzo, white rice has a similar number of calories and carbohydrates but less protein and fiber. The carbohydrates in orzo are a source of energy for your body. In a large bowl, add the cooked pasta and all of the. If you havent made or bought the dressing yet, make the lemon herb salad dressing. Clean and cut the cherry tomatoes, red onion, bell pepper, cucumber, and greek olives. Give the pasta a quick rinse with cold water and set it aside. Iron is a vital mineral for blood health, while B vitamins help your body obtain energy from foods ( 5, 6). Cook the orzo pasta according to the box instructions. This is because many types of pasta sold in the United States are made with enriched flour containing added vitamins and minerals ( 4). Step 2 Stirring frequently, bring to a simmer and cook until pasta is al dente and liquid is mostly absorbed, about 6 minutes. It may also have added vitamins and minerals.Ī 2-ounce (1/4-cup or 56-gram) serving of dry orzo contains ( 3):Īs you can see, orzo can be a source of iron and B vitamins. Add orzo, 3 cups broth, and half-and-half. Store pasta salad in an airtight container in the refrigerator.Like other types of wheat pasta, orzo provides carbohydrates. Serve pasta salad alongside your favorite main dish. As a final step, I recommend chilling the salad for at least an hour before serving for best results. Test and add additional salt and pepper as needed.Ĭhill. Pour the dressing over the salad ingredients and stir to mix well. Shake vigorously to combine.Īdd dressing to pasta salad. In a mason jar, combine the olive oil, lemon juice, honey, salt, and pepper. To the mixing bowl (with the orzo), add the chopped veggies, garbanzo beans, and feta cheese. Chop the bell peppers, tomatoes, and green onions. Strain pasta, cool, and add to a mixing bowl.Ĭhop veggies. Add orzo, turn heat down to a simmer, and cook until pasta is al dente. In a medium stock pot, bring the chicken broth to a boil over medium-high heat.
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