The Vegan Mediterranean Orzo and Beans are tasty and satisfying. This recipe have 430 calories per serving and prepares in just 45 minutes. We made this meal with olive oil, onion, carrots, tomatoes, garlic, seasoning, tomato paste, beans, vegetable broth, pasta, & spinach. You may pair it with whole-wheat flatbread, roasted Mediterranean vegetables, cucumber tomato salad, vegan pita bread, vegan tzatziki, basil, vegan parmesan, or classic hummus. Store this Vegan Mediterranean Orzo and Beans in the refrigerator for four days.
STATS:
- Serving size: 1½ cups
- Preparation time: 15 minutes
- Cuisine: Mediterranean
- Total time: 45 minutes
- Course: Main
- Diet: Vegan
- Calories: 430 kcal
- Serving: 6
- Cooking time: 30 minutes
EQUIPMENT:
- Pot
- Wooden spoon
- Cutting board
- Chef’s knife
- Measuring spoons and cups
- Grater for garlic
- Ladle
- Serving bowls
INGREDIENTS:
- 2 tbsp extra virgin olive oil
- One chopped onion
- 2 sliced carrots
- 1½ cups cherry tomatoes
- 2 garlic cloves
- Half tsp salt
- 2 bay leaves
- 1 tsp dried oregano
- Quarter tsp red pepper flakes
- 2 tbsp tomato paste
- ½–1 cup hot vegetable broth
- 2 cans beans
- 4 cups vegetable broth
- One cup orzo pasta
- 5 ounces baby spinach
- Quarter tsp black pepper
INGREDIENT NOTES:
EXTRA-VIRGIN OLIVE OIL:
- It gives rich Mediterranean taste to the recipe. This oil makes the onion, carrots, and tomatoes soft nicely. You may use avocado oil as another choice.
CHERRY TOMATOES:
- They provides freshness and moisture to the orzo. We use them to add natural sweetness and bright tomato taste in the recipe. You may use grape tomatoes as a substitute.
BEANS:
- Beans makes the dish comforting and filling. They gives protein and makes the texture satisfying. You may use chickpeas as an alternative.
VEGETABLE BROTH:
- It provides liquid to cook the orzo and gives more flavor than plain water. This broth makes the creamy consistency of the meal. Utilize homemade vegetable stock as per your preference.
ORZO:
- Orzo cooks quickly and absorbs the broth nicely. It gives a creamy and comforting texture to the recipe. You may use small macaroni as an alternative.
INSTRUCTIONS:
- First, warm olive oil in the pot on a normal flame.
- Cook the chopped onion, sliced carrots, and cherry tomatoes for almost five minutes.
- Include grated garlic, bay leaves, oregano, tomato paste, and red pepper flakes, then cook for one minute.
- If the pasta sticks to the bottom the pan, include a small splash of water and stir.
- Now include the strained beans and fill in the veggie broth, then stir in the seasoning.
- Slowly cook the elements for ten minutes, then include the orzo in the pot.
- Then stir in the baby spinach to cook for one minute and bring out the bay leaves.
- Lastly, adjust the seasoning perfectly and serve the meal.
TIPS:
- Stir the orzo perfectly to so it does not stick with the pot and cooks nicely.
- Lastly, include the spinach, as it cooks quickly and delivers a fresh color.
- Serve the meal warm for a perfect taste and color.
- We utilize low-sodium broth to control the nutritional values.
STORAGE INFORMATION:
FRIDGE:
- Cool the orzo then include it in the vessel and store for 4 days.
FREEZER:
- Include the meal in the box and freeze for two months.
FAQs:
Will we include different beans in the recipe?
- Yes, you may alternate kidney and pinto beans with chickpeas or navy beans.
How to prepare the orzo less thick?
- You may include warm veggie broth or hot water to set the consistency of the orzo.
May we include frozen spinach in this meal?
- Yes, you may use it after removing the extra water completely.
How could we prepare the recipe oil-free?
- You may cook the onion, carrots, and tomatoes in veggie broth for an oil-free version.
Could we prepare this dish earlier?
- You can make the orzo beforehand and refrigerate.
NUTRITIONAL INFORMATION:
Iron: 5 mg
Total carbs: 70 g
Vitamin A: 7,800 IU
Fiber: 12 g
Calcium: 105 mg
Net carbs: 58 g
Protein: 17 g
Sodium: 760 mg
Calories: 430 kcal
Potassium: 1,050 mg
