One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta


Active Time: 25 minutes

Total Time: 40 minutes

Servings: 6

This delicious and nutritious recipe is suitable for various dietary needs. It is sesame-free, diabetes-appropriate, soy-free, high in fiber, heart-healthy, vegetarian, high in protein, and egg-free.


- 1 1/2 tablespoons of extra-virgin olive oil

- 1 cup of chopped red onion

- 6 cloves of garlic, minced

- 1 cup of whole-wheat orzo

- 1 cup of chopped sun-dried tomatoes

- 2 3/4 cups of vegetable broth

- 2 cans (15 ounces each) of no-salt-added cannellini beans, rinsed

- 1 teaspoon of lemon zest

- 3 tablespoons of lemon juice

- 3/4 teaspoon of salt


- 1/2 teaspoon of dried oregano

- 1 package (5 ounces) of baby spinach

- 1/4 cup of crumbled feta cheese

- 1/2 cup of chopped fresh basil

- 1/4 cup of toasted pine nuts


1. Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring often, until it becomes translucent and aromatic, approximately 8 minutes. Stir in the minced garlic and cook for an additional 1 minute.

2. Add the orzo and sun-dried tomatoes to the skillet. Cook, stirring often, until the orzo is toasted, which usually takes about 1 minute.

3. Pour in the vegetable broth, beans, lemon juice, salt, and dried oregano.


Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to medium-low, cover the skillet, and simmer until the orzo is cooked al dente, around 15 minutes.

4. Stir in the baby spinach. Cook, uncovered and stirring occasionally, until the spinach is wilted, usually about 1 minute.

5. Remove the skillet from the heat and top the dish with crumbled feta cheese, chopped fresh basil, toasted pine nuts, and lemon zest.

Nutrition Information:

Serving Size: 1 cup

Calories: 496

Fat: 23g

Saturated Fat: 1g

Cholesterol: 4mg

Carbohydrates: 60g

Total Sugars: 14g

Added Sugars: 0g

Protein: 17g

Fiber: 11g

Sodium: 480mg

Potassium: 895mg