Orzo with Chick Peas

Vegetarian
Health score
51%
Orzo with Chick Peas
22 min.
4
463kcal

Suggestions


Looking for a vibrant and satisfying dish that’s both hearty and healthy? Orzo with Chick Peas is the perfect choice! This delightful recipe brings together the nutty flavor of orzo pasta with the protein-packed goodness of chick peas, making it an excellent vegetarian option for lunch or dinner.

In just 22 minutes, you can whip up a colorful plate that not only pleases the palate but also nourishes the body. With the addition of fresh mint, parsley, and crumbled feta or goat cheese, each bite bursts with flavor, while the sautéed zucchini and red onion add a delightful crunch. This dish is versatile enough to serve as a main course or as a side dish to complement any meal.

Whether you're a seasoned cook or just starting out, this recipe is simple to follow and promises a satisfying outcome. Impress your family or guests with a dish that looks as good as it tastes, all while keeping your health in check. Join the ranks of culinary enthusiasts who appreciate the balance of flavors and textures in this wonderful Orzo with Chick Peas!

Ingredients

  • 15 ounce chick peas drained canned
  • cloves garlic chopped
  • 0.5 cup goat cheese crumbled
  • 0.3 cup mint leaves finely chopped
  • tablespoons olive oil extra-virgin
  • 0.5 pound orzo pasta 
  • 0.5 cup parsley leaves chopped
  • 0.5  onion red chopped
  • servings salt 
  • servings salt and pepper black freshly ground
  •  zucchini diced small to medium

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of salted water to a boil.
  2. Add orzo and cook to al dente.
  3. Heat extra-virgin olive oil in a skillet, add zucchini, onions and garlic, season with salt and pepper and cook 6 to 7 minutes until tender, add chick peas and heat through. Toss with herbs, orzo and cheese, adjust salt and pepper and serve.

Nutrition Facts

Calories463kcal
Protein16.37%
Fat31.2%
Carbs52.43%

Properties

Glycemic Index
54.58
Glycemic Load
21.65
Inflammation Score
-8
Nutrition Score
24.517391210017%

Flavonoids

Eriodictyol
0.87mg
Hesperetin
0.29mg
Apigenin
16.32mg
Luteolin
0.45mg
Isorhamnetin
0.69mg
Kaempferol
0.21mg
Myricetin
1.15mg
Quercetin
3.17mg

Nutrients percent of daily need

Calories:462.8kcal
23.14%
Fat:16.18g
24.89%
Saturated Fat:5.54g
34.64%
Carbohydrates:61.19g
20.4%
Net Carbohydrates:53.43g
19.43%
Sugar:3.66g
4.07%
Cholesterol:13.05mg
4.35%
Sodium:607.24mg
26.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.1g
38.21%
Vitamin K:130.15µg
123.95%
Manganese:1.62mg
80.92%
Selenium:39.25µg
56.08%
Vitamin B6:0.79mg
39.46%
Fiber:7.76g
31.04%
Phosphorus:297.46mg
29.75%
Copper:0.59mg
29.71%
Vitamin C:21.47mg
26.02%
Vitamin A:1159.36IU
23.19%
Magnesium:80.23mg
20.06%
Iron:3.49mg
19.39%
Folate:69.25µg
17.31%
Potassium:502.88mg
14.37%
Zinc:2.11mg
14.09%
Vitamin B2:0.22mg
13.24%
Calcium:121.73mg
12.17%
Vitamin B1:0.15mg
9.78%
Vitamin B5:0.93mg
9.26%
Vitamin E:1.24mg
8.28%
Vitamin B3:1.62mg
8.12%