The Vegan Spinach Mushroom Orzo is a tasty meal and takes 30 minutes to make. It has 320 calories and serves your dish at lunches, feasts, events, functions, dinners, or festivals. This meal contains olive oil, onion, garlic, mushrooms, dry orzo pasta, vegetable broth, spinach, unsweetened plant milk, nutritional yeast, salt, Italian seasoning, lemon juice, & black pepper. We may pair your dish with cucumber tomato salad, lentil soup, avocado green salad, garlic bread, roasted broccoli, garlic green beans, crispy tofu, or vegetable soup. You may keep this recipe for 4 days in the refrigerator. This Vegan Spinach Mushroom Orzo is not difficult to make, as the steps are easy.
STATS:
- Cooking Time: 20 minutes
- Cuisine: Mediterranean
- Servings: 4
- Calories: 320 kcal
- Total Time: 30 minutes
- Diet: Vegan
- Serving Size: 1 bowl
- Course: Main
- Preparation Time: 10 minutes
EQUIPMENT:
- Measuring spoons
- Knife
- Large skillet
- Cutting board
- Medium pot
- Measuring cups
- Wooden spoon
INGREDIENTS:
- 1 tbsp olive oil
- Quarter tsp black pepper
- 2 cups vegetable broth
- One small diced onion
- 2 cups fresh spinach
- 1 tbsp lemon juice
- 8 ounces sliced mushrooms
- 3 minced garlic cloves
- Half cup unsweetened vegan milk
- 2 tbsp nutritional yeast
- Half tsp Italian seasoning
- 1 cup dry orzo pasta
- Half tsp salt
INGREDIENT NOTES:
OLIVE OIL:
- Olive oil helps to cook the onion and mushrooms while giving little richness to the dish. It helps the garlic to release its flavor. Avocado oil is a good alternative for this recipe.
ORZO PASTA:
- We use it to make a creamy texture in the dish, and it cooks quickly as well. Regular orzo is a good option, but you may replace it with whole wheat orzo as per your choice.
VEGETABLE BROTH:
- Vegetable broth cooks your orzo and gives a savory taste to the dish. We will use broth instead of water to make your meal more delicious. Use low-sodium broth as another option.
UNSWEETENED VEGAN MILK:
- It makes your sauce creamy while using vegan items. Use oat milk or cashew milk to get the creamiest texture, but almond milk can also be a good alternative.
LEMON JUICE:
- Lemon juice brightens your dish and maintains the creamy taste. Fresh lemon juice works better, but we may replace it with lime juice or bottled lemon juice as well.
INSTRUCTIONS:
- First, you will warm olive oil in a large skillet on a moderate setting.
- Then, cook the diced onion for four minutes.
- We will stir garlic and sliced mushrooms to cook for six minutes.
- Then, include dry orzo pasta into the skillet and stir for one minute to toast the pasta lightly.
- Now pour the vegetable broth and stir.
- Include salt, Italian seasoning, & black pepper to gently boil the mixture, then reduce the mixture to a low flame.
- Cook your covered dish for 10 minutes till orzo gets tender and wilt spinach for two minutes.
- We will include vegan milk and nutritional yeast to make a creamy and smooth mixture.
- Lastly, add lemon juice and mix well.
SERVING SUGGESTIONS:
SALADS:
- Mediterranean Chickpea Salad
- Cucumber Tomato Salad
- Lemon Arugula Salad
- Avocado Garden Salad
BREAD SIDES:
- Garlic Bread
- Rosemary Focaccia
- Toasted Sourdough
- Vegan Dinner Rolls
VEGETABLES:
- Roasted Broccoli
- Garlic Green Beans
- Roasted Brussels Sprouts
- Honey-Free Glazed Carrots
PROTEIN:
- Crispy Tofu
- Roasted Chickpeas
- Grilled Tempeh
- Vegan Sausage
SOUPS:
- Tomato Basil Soup
- Lentil Soup
- Vegetable Soup
- Creamy Cauliflower Soup
TIPS:
- Often stir your orzo so it does not stick to the pan.
- You may use extra broth if the pasta absorbs too much liquid.
- Cook mushrooms till you get a golden color.
- We will use fresh spinach for the best texture and taste.
STORAGE INFORMATION:
FRIDGE:
- Add your meal to a box and keep it for 4 days.
FREEZER:
- You may freeze this recipe for 60 days.
FAQs:
How can I make my dish gluten-free?
- You may use gluten-free orzo as per your choice.
Can I make my meal oil-free?
- You may cook vegetables in a small amount of vegetable broth to skip oil.
How can I include more protein in your recipe?
- Include chickpeas, white beans, or vegan chicken strips to add protein.
NUTRITIONAL INFORMATION:
Net Carbs: 38 grams
Total Carbs: 43 g
Fiber: 5 grams
Protein: 10 g
Fat: 11 grams
Sodium: 520 mg
Potassium: 540 milligrams
Calcium: 120 mg
Iron: 3.5 milligrams
Vitamin A: 4200 IU
Calories: 320 kcal
