Orzo With Black Beans And Veggies
A vibrant, protein-packed dish featuring tender orzo, black beans, and colorful vegetables, topped with crumbled Feta—perfect for a quick, wholesome meal any time.
Ingredients
Instructions
- Cook the orzo according to package directions.
- Microwave the chopped broccoli, covered, on High for 3 minutes.
- Stir the broccoli and microwave for an additional 2 minutes.
- Add the drained black beans, Italian stewed tomatoes with liquid, Italian seasoning, and Feta cheese to the vegetables.
- Stir and microwave for 1 minute on High.
- Add the cooked orzo to the mixture and microwave for another 2 minutes on High.
- Grate cheese on each portion before serving.
Tips & Substitutions
For extra flavor, consider adding chopped bell peppers or corn to the dish. You can substitute the orzo with quinoa for a gluten-free option. If you don’t have Italian seasoning, a mix of oregano and basil works well. Feel free to adjust the quantity of Feta cheese to your taste, or use goat cheese for a different flavor profile.
Serving Suggestions
Serve this orzo dish warm, garnished with grated Locatelli or Parmesan cheese. It pairs beautifully with a Green Salad With Pine Nuts for a refreshing contrast. For a heartier meal, consider serving alongside grilled vegetables or crusty bread. This dish is also great as a light lunch the next day!
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, microwave in short intervals, stirring in between to ensure even heating. If the mixture seems dry, add a splash of vegetable broth or water to restore moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Orzo With Black Beans And Veggies contains roughly 144 calories, with 8g protein, 22g carbohydrates, and 3g fat. It is a good source of protein (17% of the Daily Value), dietary fiber (17% of the Daily Value), and potassium (10% of the Daily Value). It also contributes 5g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, you can definitely use fresh broccoli! Just chop it into small florets and steam or microwave until tender before adding it to the dish. Fresh broccoli will add a nice crunch and vibrant flavor to the orzo.
Is this dish suitable for meal prep?
Absolutely! This orzo dish is perfect for meal prep. You can make a larger batch and portion it out for lunches or quick dinners throughout the week. Just be sure to store it properly in airtight containers for the best freshness.
Can I add protein to this recipe?
Yes, you can easily add protein to make this dish more filling. Grilled chicken, shrimp, or even tofu would work well. Just cook the protein separately and mix it in at the end for a nutritious boost.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).