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Chickpeas And Orzo 26.png

Chickpeas And Orzo

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πŸ₯˜ Enjoy a wholesome, one-pan chickpea orzo dish packed with nutritious greens and hearty flavors.
🌿 This healthy dinner is easy to prepare, combining protein-rich chickpeas and fiber-rich kale for a satisfying meal.

  • Total Time: 35 minutes
  • Yield: 4 servings

Ingredients

– 1 to 2 tablespoons extra virgin olive oil

– 1 large onion, chopped

– 2 carrots, chopped

– 3 packed cups kale, chopped into bite-size pieces

– 2 cloves garlic, grated

– 1 teaspoon rosemary or dried oregano

– 4 tablespoons tomato paste

– 2 cans chickpeas (15 oz each), drained and rinsed, or 3 cups cooked chickpeas

– 4 cups vegetable broth or chicken broth plus 2 cups as needed

– 1 cup orzo pasta or ditalini

– 3/4 teaspoon salt or more to taste

– Black pepper and red pepper flakes to taste

– 1 handful grated Parmesan or a squeeze of lemon for serving

Instructions

1-First Steps: Prep and Heat: Start by heating 1 to 2 tablespoons extra virgin olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion, carrots, kale, and a pinch of salt. Cook for about 4 minutes until the onion softens and the kale wilts, building a rich base for your chickpeas and orzo.

2-First Steps: Prep and Heat: Next, stir in the grated garlic, rosemary or dried oregano, and 4 tablespoons tomato paste. Let this cook for about 1 minute until everything smells fragrant and the mixture deepens in color.

3-Simmer and Add Key Elements: Now, add the drained and rinsed chickpeas, 4 cups vegetable or chicken broth, 3/4 teaspoon salt, black pepper, and red pepper flakes to taste. Stir well, cover, and bring to a gentle boil, then reduce the heat and simmer for 10 minutes.

4-Simmer and Add Key Elements: Remove the lid and stir in 1 cup orzo pasta or ditalini, along with additional broth if needed. Simmer uncovered for 8 to 10 minutes, stirring frequently, until the orzo is almost tender. Turn off the heat just before it’s fully cooked; the residual heat will finish the job.

5-Final Touches and Serving: Adjust the seasoning to your liking, then serve with a drizzle of olive oil, a squeeze of lemon, or a sprinkle of grated Parmesan. For more details on preventing sticking, check out our guide on how to cook orzo effectively in any recipe.

Last Step:

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Notes

πŸ§… Allow onions, carrots, and kale to soften thoroughly for a sweeter base.
πŸ₯¬ Add kale early to break down fibers for tenderness and easier digestion.
🍲 Stir orzo frequently during cooking to prevent sticking and keep extra broth handy.

  • Author: Brandi Oshea
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Main Dish
  • Method: SautΓ©ing and Simmering
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 serving
  • Calories: 453
  • Sugar: 12g
  • Sodium: 444mg
  • Fat: 8g
  • Saturated Fat: 1g
  • Carbohydrates: 79g
  • Fiber: 13g
  • Protein: 19g
  • Cholesterol: 0mg