Mediterranean Orzo with White Beans and Calamari

Dairy Free
Health score
30%
Mediterranean Orzo with White Beans and Calamari
45 min.
8
389kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our delightful Mediterranean Orzo with White Beans and Calamari. This dish is not only a feast for the eyes but also a celebration of fresh ingredients that come together to create a harmonious blend of taste and texture. Perfect for a light lunch, a side dish at dinner, or even as a main course, this recipe is versatile enough to suit any occasion.

Imagine tender calamari rings sautéed to perfection, combined with the nutty goodness of orzo pasta and the creamy richness of white beans. The addition of fresh herbs like basil and oregano, along with zesty lemon juice and zest, elevates this dish to a whole new level. Each bite is a burst of Mediterranean sunshine, making it a perfect choice for warm weather gatherings or a cozy dinner at home.

Not only is this dish dairy-free, but it also boasts a balanced caloric profile, making it a guilt-free indulgence. With a preparation time of just 45 minutes, you can easily whip up this culinary masterpiece to impress your family and friends. Serve it chilled or at room temperature, and watch as it becomes the star of your dining table. Get ready to savor the taste of the Mediterranean with every delicious bite!

Ingredients

  • 0.3 cup basil chiffonade plus more for garnish very thin cut into ribbons)
  • 0.3 cup basil-infused olive oil 
  • pound calamari cleaned cut into ¼ inch rings
  • 0.3 cup juice of lemon 
  •  lemon zest 
  • 0.3 cup olive oil extra-virgin plus more for calamari pan
  • 0.3 cup oregano 
  • pound orzo pasta 
  • 0.3 cup parsley roughly chopped
  • servings salt and pepper 

Equipment

  • frying pan
  • mixing bowl

Directions

  1. Prepare orzo according to package directions, drain, place in a large mixing bowl, and stir in ¼ cup extra virgin olive oil to prevent sticking. Set aside.In a large non-stick saute pan, saute calamari rings with a scant amount of oil, about 1 minute or just until opaque. Season with salt & pepper. Repeat with body portions, sauteeing about 2 minutes or just until opaque. Set aside.
  2. Add the white beans, herbs, lemon juice and zest, basil-infused olive oil, and calamari to the orzo, and fold gently to combine. Season with Salt and pepper.
  3. Serve chilled or at room temperature.

Nutrition Facts

Calories389kcal
Protein17.06%
Fat35.47%
Carbs47.47%

Properties

Glycemic Index
18.63
Glycemic Load
17.06
Inflammation Score
-9
Nutrition Score
18.002608630968%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.1mg
Naringenin
0.11mg
Apigenin
4.05mg
Luteolin
0.04mg
Kaempferol
0.03mg
Myricetin
0.28mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:388.71kcal
19.44%
Fat:15.24g
23.45%
Saturated Fat:2.25g
14.08%
Carbohydrates:45.9g
15.3%
Net Carbohydrates:43.27g
15.74%
Sugar:1.82g
2.02%
Cholesterol:132.11mg
44.04%
Sodium:223.99mg
9.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.49g
32.98%
Selenium:61.32µg
87.6%
Copper:1.25mg
62.64%
Vitamin K:51.37µg
48.93%
Manganese:0.63mg
31.38%
Phosphorus:236.89mg
23.69%
Vitamin E:2.99mg
19.96%
Vitamin B2:0.28mg
16.45%
Magnesium:54.8mg
13.7%
Vitamin B12:0.74µg
12.28%
Zinc:1.74mg
11.6%
Vitamin B3:2.31mg
11.55%
Vitamin C:9.25mg
11.21%
Iron:1.9mg
10.58%
Fiber:2.63g
10.51%
Potassium:306.65mg
8.76%
Vitamin B6:0.14mg
6.78%
Calcium:59.64mg
5.96%
Vitamin B5:0.56mg
5.63%
Folate:21.58µg
5.39%
Vitamin A:242.57IU
4.85%
Vitamin B1:0.07mg
4.61%
Source:SippitySup