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Springtime Mediterranean Orzo

Although we are technically approaching the end of spring, this medley will still be great well into summer. By itself or paired with salmon or chicken, the bright colors will make you happy for dinner, and then again at lunch the next day (assuming you were able to save some for left overs).

While this dish is packed with nutrients from the variety of vegetables and whole grains, let’s just talk about asparagus. It has anti-oxidant, anti-inflammatory and anti-cancerous properties, tons of vitamin K, C, E and plenty of fiber to aid with digestion.

Springtime Mediterranean Orzo
  1. 1 cup dried whole wheat orzo
  2. 2 tablespoons olive oil
  3. 3 cloves of garlic, minced
  4. 1/3 cup sundried tomatoes in olive oil, roughly chopped
  5. 1/2 bunch of asparagus, stems removed and cut into 2 inch pieces
  6. 1 yellow pepper, cut into 2 inch slices
  7. 1 can of artichoke hearts, drained and quartered (frozen are fine too)
  8. 1/2 cup fresh or frozen peas
  9. 1/2 cup chicken stock
  10. juice from 1/2 lemon
  11. salt and pepper to taste
  12. 4 oz low fat feta cheese, cubed or crumbled
  13. A variety of fresh herbs: this recipe parsley, thyme, and chives (you can use any herbs you like, but we think these especially paired well with the spring vegetables and the lemony flavor).
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  1. Cook the orzo according to the directions on the box and set aside.
  2. Meanwhile, blanch the asparagus and peas by bringing a small pot of water to a simmer, dropping in the vegetables for 2 minutes, and then running under cold water or submerge in an ice bath to bring out the bright green color. Set the green vegetables and the orzo aside.
  3. In a large skillet, heat the olive oil over medium high heat. Add the minced garlic and cook for 30 seconds.
  4. Add the yellow pepper and cook for 1 minute.
  5. Then add the sundried tomatoes and cook for 1 minute.
  6. Then the artichokes for 1 minute.
  7. Add the blanched peas, asparagus, chicken broth, orzo, lemon juice, and plenty of salt and pepper and allow to simmer for about 3 minutes to bring all the flavors together.
  8. Remove from the heat and add the feta and fresh herbs and additional salt and pepper. Happy spring!
  1. Don’t be nervous by the number of ingredients, the prep and cooking are quite easy and quick.
Adapted from Get Off Your Tush & Cook
Savor Health https://savorhealth.com/



Liv Lee, MS, RDN

Liv Lee has a Masters degree in Nutrition and Exercise Physiology from Teachers College, Columbia University and is a Registered Dietitian Nutritionist.

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