Orzo Pasta with Chickpeas
7-Ingredient Orzo Pasta with Chickpeas is easy, quick, and perfect for meal prep. Rich in plant-based protein, and vitamin B12. Vegan recipe.
Servings: 4 people
Calories: 482kcal
Ingredients
- 8 ounces orzo or 1 cup dry
- 3 cups cooked chickpeas 2 (15-ounce) cans, drained and rinsed
- 1 tablespoon olive oil plus more for sautéing
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 2 teaspoons paprika
- 6 cloves garlic minced or pressed
- 1 to 1 ½ teaspoons crushed red pepper or to taste
- 1 large lemon zest and juice
- 1 ½ tablespoons nutritional yeast or vegan parmesan (optional)
- ½ cup chopped fresh parsley
- Salt & freshly ground black pepper to taste
Optional dressing:
Instructions
- Preheat the oven to 425ºF.
- Cook the orzo according to packet directions until al dente.
- Season and roast the chickpeas: Toss the chickpeas in 1 tablespoon olive oil, onion powder, garlic powder, and paprika. Transfer to a large rimmed baking sheet in a single layer. Roast for 15 minutes, then broil for 2 minutes more for extra crispiness.
- Cook aromatics: Heat a generous drizzle of olive oil in a large nonstick skillet. Cook the garlic and crushed red pepper for 1 minute, stirring constantly.
- Combine: Add the orzo, lemon zest and juice of one half large lemon, and cook for 1 minute more, or until warmed through. Add the nutritional yeast and parsley and toss until combined. Add the chickpeas and mix.
- Season: Add salt, pepper, and more lemon juice to taste.
- Optional for serving: Drizzle with Lemon Herb Tahini Dressing.
Video
Notes
- Chickpeas: Change the oven setting to broil (or grill) and cook them for an additional 2 minutes at the end. This gets them extra crispy.
- Orzo: Do not overcook the pasta. It should be tender but still have a bite to it.
- Grate the lemon zest onto the orzo using a microplane zester or small grater. Try not to get the white part (pith) of the lemon as this tends to be bitter.
- For serving: Add a drizzle of this 5-minute Lemon Herb Tahini Dressing to pack in more flavor.
- Storage: Refrigerate any leftovers for up to 5 days in an airtight container. Reheat in the microwave or in a nonstick skillet. Or serve chilled or at room temperature.
Nutrition
Calories: 482kcal | Carbohydrates: 84g | Protein: 21g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 32mg | Potassium: 685mg | Fiber: 14g | Sugar: 8g | Vitamin A: 971IU | Vitamin C: 31mg | Calcium: 105mg | Iron: 5mg
