Beans and Orzo Situation
Table of Contents
- Prep Time: ~15 min
- Cook Time: ~20 min
- Servings: ~4
- Cost per Serving: ~$1.75
- Total Cost: ~$7.50
Ingredients
- 2 tbsp olive oil
- 1 onion (diced)
- 1 carrot (diced)
- 1 celery stalk (diced)
- 1 broccoli (stem diced, florets small)
- 3 cloves garlic (minced)
- 250 g orzo (or 150 g rice)
- 1 L vegetable stock
- 1 can (400 g) beans (cannellini or chickpeas; drained)
- 20 g nutritional yeast
- 1 lemon (juiced)
- Salt (to taste)
Method
Build & Simmer
- Sauté onion, carrot, celery, and broccoli stem in oil 7–8 minutes until soft.
- Add garlic and orzo; toast 30 seconds.
- Pour in stock and beans; simmer 8–10 minutes until orzo is tender and broth thickens.
Finish
- Stir in nutritional yeast and lemon juice. Season to taste and serve.
Notes
- Fold in spinach or kale in the last 2 minutes.
- Chili flakes add a nice kick.
Nutrition
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | ~340 | 17% |
| Protein | ~13 g | 26% |
| Carbohydrates | ~56 g | 19% |
| Fat | ~9 g | 12% |
| Fiber | ~10 g | 36% |
| Sugars | ~7 g | 14% |
| Sodium | ~620 mg | 27% |
| Calcium | ~90 mg | 7% |
| Iron | ~3.5 mg | 20% |
| Vitamin C | ~45 mg | 50% |