This delicious Marry Me Orzo is a twist on my viral high-protein Marry Me Pasta meal prep. It’s packed with 36g of plant-based protein and 24g of fiber per serving. Cozy, comforting, and made in just one pot (yay for fewer dishes!), it comes together in under 25 minutes, making it perfect for a weeknight dinner. Imagine an elevated, creamy pasta bowl bursting with nutrients—especially iron, with 10mg per serving! This one is definitely on repeat for me!
Why I Love This Recipe
- High-Protein: With 36 g of protein per serving, this orzo dish is perfect for those aiming to increase their plant-based protein intake.
- Iron-Rich: Each serving provides 10 mg of iron, supporting energy levels and essential bodily functions. The absorption of the non-heme iron is enhanced by its pairing with vitamin C and alliums (garlic and onion).
- High-Fiber: Contains 24 g of fiber. A high-fiber diet supports digestive and gut health by promoting regular bowel movements and nourishing beneficial gut bacteria. It also helps manage blood sugar, lowers cholesterol, and promotes fullness, reducing the risk of heart disease and aiding in weight control.
- Quick and Creamy: Comes together in just 25 minutes, ideal for busy weeknights when you crave a creamy, satisfying meal.
Ingredient Notes
- Orzo: This small pasta shape brings a lovely, and comforting texture to the dish. For a gluten-free version, substitute with gluten-free orzo or quinoa.
- Butter Beans: These beans add a creamy texture and are high in protein. They are also rich in fiber, and micronutrients. Chickpeas are a good replacement.
- Cashews: Blending cashews with soy milk creates a rich, creamy sauce. If you’re allergic, try using sunflower seeds for a similar texture.
- Sun-dried Tomatoes: Adds a tangy depth that balances the creamy sauce. If unavailable, substitute with roasted red peppers or a few cherry tomatoes for a similar effect.
- Spinach: I love pre-washed baby spinach; they are so convenient to add to every meal for an easy greens add-on. You can substitute with kale if desired, adding it towards the end to maintain texture.
How to Make This Recipe (Summary)
Start by heating olive oil in a pan over medium heat and cook the onions until soft. Add the red bell pepper and sun-dried tomatoes, cooking until softened. Stir in garlic, tomato paste, chili flakes, mixed herbs, smoked paprika, and a pinch of salt. Cook until fragrant.
Blend cashews, soy milk, and nutritional yeast to make a creamy sauce, then add to the pan with orzo, butter beans, and vegetable stock. Simmer until orzo is tender.
Add spinach and lemon juice, cooking just until spinach wilts. Season with salt and pepper, garnish with basil, and enjoy! View recipe card below for detailed instructions.
Variations and Tips
- Cheesy Flavor: Add extra nutritional yeast for a bolder, “cheesy” flavor.
- Extra Vegetables: Include diced zucchini or mushrooms to add more nutrients.
- Meal Prep Friendly: This dish reheats well, making it perfect for meal prep. Just add a splash of soy milk when reheating for creaminess.
- Swap the greens: Try using finely chopped kale instead of spinach. Parsley makes for a delicious alternative to basil.
- Low sodium option: Use water instead of vegetable broth, or make your own. Store-bought vegetable broth can be very high in sodium (even the low salt one!).
- If you like this recipe, you’ll also love our Marry Me Chickpeas, our Super Green Butter Beans, or our High-Protein Romesco Butter Beans.
Why You’ll Love This High-Protein Marry Me Orzo TLDR
- Creamy
- Hearty
- Protein-packed
- Iron-rich
- Quick & Easy
High-Protein Marry Me Orzo
Ingredients
- 1 tsp (5 ml) olive oil - optional replace by 1 tbsp water to water fry)
- 1 yellow onions - finely diced
- 1 red bell pepper - finely chopped
- 2 tbsp (30 g) sun-dried tomatoes - chopped
- 2 garlic cloves - minced
- 1 tbsp (16 g) tomato paste
- 0.5 tsp (1 g) red chili flakes
- 1 tsp (1 g) mixed herbs - see notes
- 1 tsp (2 g) smoked paprika
- 4.2 oz (120 g) dry orzo
- 2 cups (375 g) cooked butter beans
- 1.5 cups (355 ml) vegetable stock (low sodium) - or water
- 2 tbsp (16 g) cashews
- 10 fl oz (300 ml) soy milk
- 2 tbsp (15 g) nutritional yeast
- 2 cups (60 g) baby spinach - roughly chopped
- 1.5 tbsp (23 ml) lemon juice
- 0.25 cup (6 g) fresh basil
- Salt and pepper to taste - to taste
Instructions
- To a pan on medium heat, add the olive oil and onions, cook for a couple of minutes.
- Add the red bell pepper and sun-dried tomatoes and cook for another 5 minutes, stirring regularly.
- Add the garlic, tomato paste, chili flakes, mixed herbs, smoked paprika, and a pinch of salt. Stir, and cook for 2 minutes.
- In the meantime, blend the cashews, soy milk, and nutritional yeast. Add to the pan along with the orzo, butter beans, and vegetable stock. Let it simmer covered, for 12 minutes (or according to the orzo packet instructions), stirring regularly. Add extra broth if needed. Taste to ensure the orzo is thoroughly cooked.
- Add the spinach and lemon juice, cook until the spinach is just wilted.
- Adjust salt and pepper to taste. Top with fresh basil, and enjoy!
Notes
Video
FAQ
Yes, you can substitute the orzo with gluten-free orzo or pasta.
You can try sunflower seeds for a similar texture.
Leftovers keep well in the fridge for up to 3 days. Reheat with a splash of soy milk to maintain creaminess.
Absolutely! Feel free to add diced zucchini, mushrooms, or kale.
Yes, this recipe is great for meal prep. Store in individual portions for easy reheating.
A staple in our household. I made it with orzo, or when I didn’t have that, I just made it with Rigatoni and cooked it separately, and left the stock out. Absolutely smashing. 👍🏼
So happy to hear that Lilla! It would be so good with rigatoni 😍
This was absolutely delicious, thank you!
I’m so happy you enjoyed it, thank you for sharing Amy 💚
This was so yum!! The whole family loved it. Quick and easy to make aswell. Thank you 😊
This was absolutely delicious, thank you! The whole family loved it. Quick and easy to make
So happy to hear that! Thank you Hope 💚