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This one-pan creamy chickpea orzo is the perfect meal to throw together after a long, busy day when you just don’t have the energy to put together a big meal. It requires minimal prep and comes together in less than 30 minutes, plus it’s packed with nutrients and so flavorful and delicious. This recipe has become one of my favorite go-tos for when I don’t want to spend a ton of time in the kitchen, but still want a meal that will taste great and make me feel good. You can always switch up the ingredients and use whatever veggies that you have on hand to make it your own. It’s also a great option for meal prep since it keeps well in the fridge for up to a week and can be reheated in a pinch!
Below is a step-by-step guide to making this orzo recipe, with a full recipe summary and measurements at the bottom of the page.
Let’s talk about the ingredients and their benefits:
- Onion: White or yellow onions will work best for this recipe. I typically use sweet yellow because I enjoy their milder flavor. Onions are rich in antioxidants and other compounds that help to fight against disease and cancer.
- Garlic: Rich in organosulfur compounds and flavonoids, like quercetin that have strong anti-inflammatory, anticancer, and also antimicrobial effects. Garlic enhances the immune system and have been shown to reduce risk of prostate and gastric cancers.
- Mushrooms: I typically use Baby Bellas when cooking with mushrooms, but any kind should be fine. Mushrooms are another fantastic source of vitamins, protein and antioxidants and help boost your immune system.
- Spinach: This leafy green is high in Vitamin K and contains many other beneficial nutrients and antioxidants that protect against disease. Fun fact: spinach is actually one of the vegetables that is more nutritious after being cooked.
- Chickpeas: Legumes are packed with protein and fiber as well as other essential vitamins to fight against illness and disease. When eating a plant-based diet, it’s very important to ensure you are meeting your daily protein requirements. According to the CDC, your daily protein intake should make up approximately 16% of the calories you consume. Since beans contain roughly 8 grams of protein per one half cup serving, consuming them on a daily basis is a great way to ensure you’re meeting those needs.
- Orzo: A severely underrated ingredient in my opinion. While it doesn’t really have any nutritional benefits, it makes for a great base for an easy, one pan meal combined with any ingredients you have available to you.
- Coconut milk: A delicious alternative to dairy that adds a silky creaminess to any recipe you add it to without overpowering the flavor. Coconut milk can also provide some benefits with it’s abundance of healthy fats and vitamins and it’s antimicrobial and antifungal properties.
- Chicken or vegetable broth: Use vegetable broth or vegan “chicken” broth to keep this recipe vegan/vegetarian, or you can use regular chicken broth if that’s your preference.
- Lemon juice: An essential element to this dish to add a bit of acidity and brighten the flavors of this dish. Citrus juice is high in Vitamin C and antioxidants, and also contains antibacterial and antifungal properties, so it’s a great contributor to the health and function of our immune system.
- Italian seasoning, salt & pepper: In addition to the amazing flavor they bring, there are added benefits when it comes to including spices in your meals. According to NutritonFacts.org, spices offer a wide range of benefits and are known to improve health issues such as cancer, arthritis, Alzheimer’s disease, and they can even be mood boosters! Therefore, it’s important to include at least a small amount of herbs and spices in your daily diet.
Pro tip: I always try to buy any produce and herbs I need from the local farmer’s market because the quality of flavor makes a huge difference! Plus I love to support my community and the environment, and you can’t beat the piece of mind of knowing exactly where your food comes from. I encourage you to check out your local farms (if you haven’t already) and see what they have to offer!
Step 1:
Start by getting all your veggies chopped and ready. You’ll need to mince the garlic and dice the onions and mushrooms. Optionally, you can slice the mushrooms instead if you prefer them that way.
Step 2:
Heat a large pan over medium heat. Add a drizzle of oil or water, then throw in the diced onions and sauté them down for about 5 minutes, or until they are softened and translucent. Then, add the mushrooms, garlic, and seasonings and sauté for another 3 minutes or so.
Step 3:
Add the dry orzo to the pan and sauté for one more minute to lightly toast it.
Step 4:
Stir in the broth, making sure to scrape off all the browned bits off the bottom of the pan. Add the coconut milk and chickpeas and mix well until everything is evenly combined.
Allow it to come to a low boil, then turn the heat to medium low, cover and simmer for 8 minutes, or until the orzo has cooked to al dente.
Step 5:
Remove the lid and add the spinach and lemon juice. Cook for another minute or two, until the spinach has wilted, then remove from the heat. The orzo will continue to thicken as it sits.
As you can see, this creamy chickpea orzo recipe is incredibly easy to put together without compromising any flavor. Store any leftovers in the fridge for up to a week. If you do try this recipe and enjoy it, share it with a friend and comment down below. I always love to hear your feedback!
One Pan Creamy Chickpea Orzo
Ingredients
- 1 onion diced
- 4 cloves garlic minced
- 3 oz. cremini mushrooms finely diced (about 4)
- 1 tsp salt
- 1 1/2 tsp Italian seasoning
- 1/4 tsp pepper
- 1 cup dry orzo
- 1 1/2 cups chicken broth or vegetable broth
- 1 15 oz. can chickpeas drained and rinsed
- 1 15 oz. can full fat coconut milk
- 3 cups baby spinach
- 2 tbsp lemon juice
Instructions
- Add a drizzle of oil or water to a large sauté pan over medium heat. Add onions and cook about 5 minutes, or until they are soft and translucent.
- Add garlic, mushrooms, and seasonings and sauté for another 3 minutes.
- Add dry orzo and sauté for 1 minute.
- Add chicken broth, coconut milk, and chickpeas and mix until everything is well combined.
- Bring to a low boil, then turn the heat to medium low, cover and simmer for 8 minutes, or until the orzo has cooked to al dente.
- Add spinach and lemon juice and cook for another minute or two, until the spinach has wilted, then remove from heat. The orzo will continue to thicken as it sits.
