Orzo with Artichokes and Pine Nuts

Dairy Free
Health score
32%
Orzo with Artichokes and Pine Nuts
15 min.
4
461kcal

Suggestions


Are you looking for a quick, delightfully fresh dish that perfectly balances flavor and nutrition? Look no further than this delicious Orzo with Artichokes and Pine Nuts. Ready in just 15 minutes, it serves as an ideal side dish or light antipasto for any meal. This dairy-free recipe is a celebration of vibrant Mediterranean ingredients, sure to please everyone at the table.

The nutty flavor of toasted pine nuts beautifully complements the tender artichocke hearts, while the zing from red-wine vinegar and the zingy zest of fresh lemon elevate each bite. Enhanced by the freshness of chopped parsley, this dish is not only tasty but also bright and visually appealing. With a caloric breakdown that includes 9.89% protein, 38.94% fat, and 51.17% carbohydrates, it’s a well-rounded meal choice that won’t weigh you down.

Whether you're entertaining guests, enjoying a family dinner, or in need of a quick snack, this orzo salad is versatile and satisfying. It's an excellent choice for anyone looking to incorporate more plant-based dishes into their diet, all while indulging in rich flavors and textures. Dive into this culinary experience and watch your taste buds dance with joy!

Ingredients

  • 14 oz artichoke hearts whole canned (not marinated)
  • 0.5 teaspoon pepper black
  • 0.5 cup parsley fresh finely chopped
  • teaspoon lemon zest fresh finely grated
  • 0.3 cup olive oil extra virgin extra-virgin
  • 10 oz orzo pasta 
  • tablespoons pinenuts 
  • tablespoons red-wine vinegar 
  • 0.8 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • pot
  • sieve
  • colander

Directions

  1. Cook orzo in a 4- to 5-quart pot of boiling salted water until al dente.
  2. Drain in a colander.
  3. While orzo cooks, lightly toast pine nuts in a dry small skillet over moderate heat, stirring, until pale golden, about 2 minutes.
  4. Remove from heat and cool 1 minute, then coarsely chop.
  5. Drain artichoke hearts in a large sieve and rinse well. Pull off leaves from bases of hearts and quarter bases. Rinse leaves and bases well, then drain thoroughly.
  6. Stir together oil, vinegar, salt, and pepper in a large bowl.
  7. Add orzo, pine nuts, artichokes (leaves and bases), parsley, and zest and toss to combine.

Nutrition Facts

Calories461kcal
Protein9.89%
Fat38.94%
Carbs51.17%

Properties

Glycemic Index
26.5
Glycemic Load
21.38
Inflammation Score
-7
Nutrition Score
17.81434771289%

Flavonoids

Apigenin
16.17mg
Luteolin
0.1mg
Kaempferol
0.11mg
Myricetin
1.11mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:460.65kcal
23.03%
Fat:19.77g
30.41%
Saturated Fat:2.44g
15.25%
Carbohydrates:58.46g
19.49%
Net Carbohydrates:54.02g
19.64%
Sugar:3.01g
3.35%
Cholesterol:0mg
0%
Sodium:811.94mg
35.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.29g
22.59%
Vitamin K:135.65µg
129.19%
Manganese:1.36mg
67.93%
Selenium:44.87µg
64.1%
Vitamin E:2.78mg
18.55%
Phosphorus:182.48mg
18.25%
Fiber:4.44g
17.75%
Copper:0.32mg
15.99%
Magnesium:60.95mg
15.24%
Vitamin C:10.72mg
12.99%
Vitamin A:635.59IU
12.71%
Iron:1.94mg
10.79%
Zinc:1.57mg
10.47%
Vitamin B3:1.64mg
8.19%
Potassium:251.65mg
7.19%
Folate:26.81µg
6.7%
Vitamin B1:0.1mg
6.54%
Vitamin B6:0.12mg
5.8%
Vitamin B2:0.07mg
3.99%
Vitamin B5:0.36mg
3.64%
Calcium:29.07mg
2.91%
Source:Epicurious