Name: Mediterranean Orzo and Beans
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 – 2 tablespoons extra virgin olive oil; 1 onion, chopped; 2 carrots, sliced into discs; 1½ cups cherry tomatoes; 2 cloves garlic, grated; 2 bay leaves or ½ teaspoon thyme; 1 teaspoon dried oregano; ¼ teaspoon red pepper flakes; 2 tablespoons tomato paste; 2 cans beans (15 oz/400g each) – use 1 kidney + 1 pinto; 4 cups vegetable broth + 1 cup if needed; 1 cup orzo pasta or ditalini; 5 ounces baby spinach (about 5 cups); ½ teaspoon salt + black pepper

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Table of Contents: Mediterranean Orzo and Beans

Mediterranean Orzo and Beans

Remember those long, leisurely lunches with family, filled with vibrant flavors and good conversation? This Mediterranean Orzo and Beans recipe brings that feeling right to your table. As we get older, nourishing our bodies with wholesome, delicious food becomes even more important, and this dish delivers on both fronts.

It’s a celebration of fresh ingredients, simple preparation, and the incredible benefits of the Mediterranean diet.

This isn’t just another pasta salad; it’s a complete, satisfying meal packed with protein, fiber, and healthy fats. The combination of tender orzo, hearty beans, and sun-ripened tomatoes creates a symphony of textures and tastes.

Whether you’re looking for a light yet filling lunch, a vibrant side dish for a holiday gathering, or an easy vegetarian meal to enjoy on a busy weeknight, this recipe is a winner. It’s a dish that feels both comforting and sophisticated, perfect for sharing with loved ones or savoring on your own.

This recipe is a fantastic way to incorporate more plant-based foods into your diet, aligning with the principles of the Mediterranean diet known for its health benefits. It’s a dish that’s as good for your body as it is for your soul.

Alternate Names & Variations

You might also find similar recipes under names like “Greek Orzo Salad with Beans,” “Mediterranean Bean and Pasta Salad,” or simply “Orzo with Tomatoes and Beans.” A slight variation involves adding crumbled feta cheese for a salty tang, or incorporating roasted vegetables like zucchini or eggplant.

For a heartier meal, consider adding grilled chicken or fish. This recipe is incredibly versatile and lends itself well to customization, making it a perfect base for a healthy pasta salad that suits your preferences.

Ingredients: Mediterranean Orzo and Beans

* 1 – 2 tablespoons extra virgin olive oil
* 1 onion, chopped
* 2 carrots, sliced into discs
* 1½ cups cherry tomatoes, halved
* 2 cloves garlic, grated
* 2 bay leaves or 1/2 teaspoon thyme
* 1 teaspoon dried oregano
* ¼ teaspoon red pepper flakes (optional)
* 2 tablespoons tomato paste
* 2 cans beans 15 oz / 400 g each can — or 3 cups / 460 g cooked beans — we use 1 can kidney, 1 can pinto

* 4 cups vegetable broth or chicken broth + 1 cup / 250 ml if needed to finish cooking the orzo
* 1 cup orzo pasta or ditalini
* 5 ounces baby spinach, about 5 cups
* ½ teaspoons salt or more to taste
* Black pepper to taste

Step-by-Step Instructions

1. Sauté the Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and carrot slices and cook until softened, about 5-7 minutes.
2. Bloom the Flavors: Add the grated garlic, bay leaves (or thyme), oregano, and red pepper flakes (if using) to the pot. Cook for another minute, stirring constantly, until fragrant. This step helps to release the essential oils and maximize the flavor.

3. Build the Base: Stir in the tomato paste and cook for 2 minutes, allowing it to caramelize slightly. This adds depth and richness to the sauce.
4. Add the Beans & Broth: Add the kidney and pinto beans (drained and rinsed if canned) and the vegetable or chicken broth to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes to allow the flavors to meld.
5. Cook the Orzo: Add the orzo pasta to the pot and cook according to package directions, usually about 8-10 minutes, or until al dente. If the broth is absorbed before the orzo is cooked, add the additional 1 cup of broth. Chef’s Tip: Don’t overcook the orzo! It will continue to absorb liquid as it sits.

6. Wilt the Spinach: Once the orzo is cooked, stir in the baby spinach. Cook until the spinach is wilted, about 1-2 minutes.
7. Finish & Season: Remove the bay leaves (if used). Season with salt and black pepper to taste. Chef’s Tip: Start with ½ teaspoon of salt and add more gradually, tasting as you go.
8. Add Tomatoes: Gently stir in the halved cherry tomatoes.

9. Serve: Serve warm or at room temperature. This Mediterranean Orzo and Beans dish is delicious immediately, but the flavors develop even more as it sits.

Recipe Card Block (Quick Reference)

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Approximate Calories: 350-400 per serving (depending on broth and bean choices)

Why This Recipe Works & Expert Tips

This recipe works because it’s all about balance. The hearty beans provide protein and fiber, the orzo offers a satisfying carbohydrate source, and the vegetables contribute essential vitamins and minerals. The olive oil and herbs are staples of the Mediterranean diet, known for their health-promoting properties. It’s truly easy comfort food for family dinners that doesn’t compromise on nutrition.

The key to a flavorful dish is building layers of flavor. Sautéing the aromatics and blooming the spices in olive oil is crucial. Don’t rush this step! Also, using good quality vegetable broth makes a significant difference. For a brighter flavor, a squeeze of lemon juice can be added just before serving.

Storage, Freezing, and Reheating Tips

Leftover Mediterranean Orzo and Beans can be stored in an airtight container in the refrigerator for up to 3-4 days. This makes it a great make-ahead meal for busy weeknights. While you can freeze this dish, the texture of the orzo may change slightly upon thawing. If freezing, allow to cool completely before transferring to a freezer-safe container.

It can be frozen for up to 2 months. To reheat, simply microwave or warm gently in a saucepan over medium heat, adding a splash of broth if needed to prevent it from drying out. This is a fantastic vegetarian meal option to have on hand for quick and healthy lunches or dinners.

Conclusion: Mediterranean Orzo and Beans

I truly hope you’ll give this Mediterranean Orzo and Beans recipe a try. It’s a dish that’s both nourishing and incredibly flavorful, perfect for any occasion. Don’t be afraid to experiment with different beans and vegetables to create your own unique version. I’d love to hear about your experience – please share your thoughts and photos in the comments below!