High-Protein Marry Me Orzo

Close-up of a bowl of creamy orzo with butter beans topped with fresh basil.

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.

Author Sarah Cobacho (plantbaes.com)

PREP TIME10

COOK TIME25

TOTAL TIME35

Servings 2

Course Main Course

Cuisine Mediterranean-Inspired

Keyword butter beans, cashews, creamy orzo, Easy Dinner, High Protein, nutritional yeast, onions, Orzo, plant-based, red bell pepper, soy milk, spinach, tomato

Season Fall, Winter

Ingredients

1 tsp olive oil optional replace by 1 tbsp water to water fry)
1 yellow onions finely diced
1 red bell pepper finely chopped
2 tbsp sun-dried tomatoes chopped
2 garlic cloves minced
1 tbsp tomato paste
0.5 tsp red chili flakes
1 tsp mixed herbs see notes
1 tsp smoked paprika
4.2 oz dry orzo
2 cups cooked butter beans
1.5 cups low-sodium vegetable stock or water
2 tbsp cashews
10 fl oz soy milk
2 tbsp nutritional yeast
2 cups baby spinach roughly chopped
1.5 tbsp lemon juice
0.25 cup 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!

Video

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.

Nutritional Information - Per Serving