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Dinner

Orzo You Glad It’s Dinner? Creamy Lemon Pea Orzo

Creamy vegan lemon orzo with green peas and wilted spinach in a stoneware bowl, topped with lemon zest, parsley and black pepper.

A bright, creamy one-pot orzo with sweet peas, tender spinach and enough lemon to wake up dinner without waking every pot in the cupboard.

Grab this

  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 1/2 cups dry orzo
  • 3 cups low-sodium vegetable broth
  • 1 cup unsweetened oat milk or other plain plant milk
  • 1 1/2 cups frozen green peas
  • 2 packed cups baby spinach
  • 3 tablespoons nutritional yeast
  • 1 lemon, zested and juiced
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 2 tablespoons chopped fresh parsley, optional

Do this

  1. Warm the olive oil in a large deep skillet or saucepan over medium heat. Add the garlic and cook for 30 seconds, just until fragrant.
  2. Stir in the dry orzo, vegetable broth, plant milk, salt and pepper. Bring to a gentle simmer.
  3. Cook uncovered for 10 to 12 minutes, stirring frequently so the orzo stays creamy and does not stick. Lower the heat if the liquid begins bubbling too quickly.
  4. Stir in the frozen peas and cook for 2 minutes.
  5. Add the spinach and nutritional yeast. Stir for 1 to 2 minutes, until the spinach wilts and the orzo is tender. Add a splash of broth or water if it becomes too thick.
  6. Remove from the heat. Stir in the lemon zest and 2 tablespoons of lemon juice. Taste and add more lemon, salt or pepper as desired. Sprinkle with parsley and serve warm.

Easy swaps

  • No orzo? Use another very small pasta shape, but add cooking liquid gradually and adjust the cooking time as needed.
  • Swap spinach for chopped kale. Add kale with the peas so it has extra time to soften.
  • Use fresh peas in place of frozen peas and add them during the final 3 to 4 minutes of cooking.
  • Nutritional yeast adds savoury flavour but may be omitted. For extra creaminess, stir in 2 tablespoons of plain dairy-free cream cheese. Allergen note: check the label because some brands contain soy or nuts.
  • Orzo is wheat pasta and contains gluten. For a gluten-free version, use certified gluten-free orzo or a small gluten-free pasta and follow its package timing.
  • Choose plant milk and broth labelled for your needs. Oat milk may not be gluten-free unless certified, while soy and nut milks contain their respective allergens.

Estimated per serving

Nutrition at a glance

Calories
445
Fat
8g
Saturated fat
1g
Carbohydrates
75g
Fibre
8g
Sugars
8g
Protein
15g
Sodium
850mg

Peas, spinach and nutritional yeast add fibre, protein and a useful mix of micronutrients.

Estimates vary with ingredient brands, substitutions and serving size.