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
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
Video
Per Serving/Portion
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
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.
Yes! Feel free to add diced zucchini, mushrooms, or kale.
Yes, this recipe is great for meal prep. Store in individual portions for easy reheating.
Butter beans and Lima beans are the same beans at different maturity levels.
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.
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.
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.
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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Why do you need nutritional yeast?
Nutritional yeast is a deactivated yeast (it does not make the food rise), it has a cheesy and umami taste so it 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 tbsp, depending on the brand). If you want to skip it, the recipe will still be delicious you might just need to adjust the seasonings a bit 🙂
So so sooo GOOD! This recipe is one of my favorites now. Thanks for sharing.
Greetings from the Netherlands.
That makes me so happy! Thank you for sharing Esther 💚
Is it ok to use white kidney beans instead?
What do you use for mixed spices?
You can use any beans you like 🙂 I’m not sure what you mean by mixed spices? The spices for this recipe are listed 🙂
Actually, she’s right. If you look under the recipe, it lists ‘1 tsp mixed herbs’ right under the ‘0.5 tsp red chili flakes’. I was wondering about this myself.
Oh, you mean mixed herbs; it’s a term used to describe a blend of dried herbs commonly used in everyday cooking. While the exact combination can vary, it usually includes herbs like oregano, basil, thyme, marjoram, rosemary, sage, and parsley. It has a Mediterranean flavor and is often used in pasta sauces, soups, roasted vegetables, and marinades. It’s widely available in Australia, but if you don’t have a packet of mixed herbs on hand, you can easily make your own by combining equal parts of any three to five of these herbs.
Gotcha. In the States we might call that “Italian seasoning” or “Italian blend”. Mystery solved!
Good to know 🙂
Oh my goodness this is incredibly delicious. I’m eating it right now while writing the review. I wish you could hear my non vegan partner slurping away. Highly recommend this tasty exquisite dish
Haha I love that! thanks for sharing lovely 💚
Insanely flavourful, great as a meal prep recipe too. I’m not vegan, but enjoy the plant based recipes and increasing the veggies in my meals. Thanks for the recipes. Everyone I’ve made has been a hit so far.
I’m so happy to hear that 💚
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!!