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“I really love this recipe. It’s delicious and so easy to make, I will certainly make this again and again. Thank you so much.”
This delicious Marry Me Orzo is a twist on my viral high-protein Marry Me Pasta meal prep. It’s packed with 36 g of plant-based protein and 24 g 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 10 mg per serving! This one is definitely on repeat for me! If you love this one, my marry me chickpeas and high-protein romesco pasta are next on the rotation.
High-Protein Marry Me Orzo
This creamy high-protein orzo dish with sun-dried tomatoes and butter beans serves up a nutritious meal for two, packed with flavor and protein.
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) low-sodium vegetable stock - 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
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
Nut-free option: replace the cashews by sunflower seeds.
Soy-free option: replace the soy milk by oat or almond milk. This will decrease the protein content.
Oil-free option: skip the olive oil, and use 1 tbsp of water instead.
Mixed Herbs: Mixed herbs are a blend of dried herbs commonly used to add flavor to savory dishes in Australia. The exact mix can vary, but it typically includes herbs like oregano, thyme, basil, marjoram, rosemary, and sage. If you don’t have mixed herbs on hand, you can substitute with a combination of dried oregano and thyme, or use Italian seasoning, which has a similar flavor profile. Herbes de Provence can also work, though it has a slightly more floral taste.
Video
Nutrition Information
Per Serving/Portion
Calories: 667 kcalCarbohydrates: 83 gProtein: 36 gFat: 14 gSodium: 681 mgFiber: 24 gVitamin A: 370 IUVitamin C: 96 mgCalcium: 274 mgIron: 10 mg
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!).
Why You’ll Love This High-Protein Marry Me Orzo TLDR
- Creamy
- Hearty
- Protein-packed
- Iron-rich
- Quick & Easy
FAQ
Can I make this gluten-free?
Yes, you can substitute the orzo with gluten-free orzo or pasta.
What can I use instead of cashews?
You can try sunflower seeds for a similar texture.
How long will leftovers last?
Leftovers keep well in the fridge for up to 3 days. Reheat with a splash of soy milk to maintain creaminess.
Can I add more vegetables?
Yes! Feel free to add diced zucchini, mushrooms, or kale.
Is this recipe suitable for meal prep?
Yes, this recipe is great for meal prep. Store in individual portions for easy reheating.
What are butter beans? Are they the same as Lima beans?
Butter beans and Lima beans are the same beans at different maturity levels.
What are “mixed herbs”?
Mixed herbs is a common Australian dried herb blend with thyme, marjoram, oregano, basil, sage, and sometimes parsley. In the US it is typically called Italian seasoning or Italian blend.
What is nutritional yeast and can I skip it?
Nutritional yeast is a deactivated yeast. It has a cheesy, umami taste and is often used as a cheese replacement in dairy-free cooking. It’s also a great source of B vitamins and protein (3 to 4 g per tablespoon, depending on the brand). If you want to skip it, the recipe will still be delicious. You may just need to adjust the seasonings a bit.
Can I freeze this orzo?
I’m not usually a fan of frozen pasta because it can get mushy once thawed. For soft-food meal prep though, it might actually work for you. If you want a truly freezer-friendly meal, my creamy red lentil soup is a better bet.
Can I use a different pasta shape instead of orzo?
Yes. Readers have loved it with rigatoni and gnocchi, so feel free to swap to your favorite shape. If you use a larger pasta, cook it separately and leave the stock out of the orzo cooking step.
If you love this recipe, try our Meghan Markle’s one-pot pasta.
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This was absolutely delicious, thank you!
So happy you loved it 🥰
Omg this was so easy to make, and so much flavour!!!! I’ll be making my way through all your recipes 😍😍
Hi Lilla, I’m so happy to hear that 😍 Let me know what you try next, and thanks for the review!!
How much soy milk is 10 fl oz? I used 1.25 cups and it came out as a disaster!
Hi Alex, what was a disaster? 1.25 cups seems about right 🙂
Hi, is there anything I can substitute for nutritional yeast? If I need to substitute the cashews and soy milk too that’s fine. I’m not vegan so am happy to use cheese instead for the cheesy cashew sauce! Thanks.
I made this for lunch and it turned out so well! I’m Canadian and I used 2% milk and it worked great
So happy you loved it Nicole! Thanks for sharing your substitution 💚
Tried this today! Very delicious! I was surprised though that it wasn’t as filling as I expected.
Hi Shell, thanks for your review, I’m glad you enjoyed the recipe 💚
This was insanely delicious and easy!
I have a slight allergy to sun dried tomatoes so I subbed artichoke hearts (i used a whole cheeky tin!) and it was a wow!! my teenager even went in for seconds 😜 Thanks for a new weeknight fave!!
Yum, that is such a delicious substitution Kaili! So happy you loved it 💚
I tried it just to see how cosie it’s fabulous 🧡👏👍
Thanks so much Denice, I’m so happy you enjoyed it 💚
Super yummy! Thank you, Sarah! 🙏🤩
So happy you liked it 💚
Made this as a low-effort dinner last week after my partner and I both had a long day at work, was an immediate hit and apparently a new favourite, as they asked for it again today.
Also, it’s almost as good, not just the next day at lunch, but also cold, speaking as I’m not able to reheat stuff at work.
Cheers for the recipe
Alex 🙂
Hey Alex, I’m so happy you both loved it! Thank you so much for your lovely review 💕
What is the equivalent to butter beans? I’ve bought Lima beans and they seem much larger than your pictures of the butter beans. So, not sure if I got the right ones.
They are the same beans at different maturity levels 🙂
I’ve tried a few of Plantbaes recipes and each one has been delicious. I’ve made the Marry Me Orzo tonight and my husband who eats meat has been amazed at the taste of all the meals.
Thank you so much for your gorgeous recipes !
Hey Deb, thanks so much for your review! I’m so happy you’re both loving the meals 💚
You’re going to love this Easy High-Protein Peanut Gochujang Noodles recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!
Alex- I made this recipe last night and my husband and I were thoroughly impressed with how well it turned out. By any chance, do you have more recipe suggestions that don’t include oils or sugar? It was incredibly good.
So happy you enjoyed it, lovely! You can select the “oil-free” filter, and most recipe should also be sugar free, but if you ever need a substitution, please let me know I’m happy to help 💚