One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
2024/01/14

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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.

Ingredients:

- 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

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- 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

Directions:

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.

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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

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