This is my first adventure with whole wheat orzo. Orzo is a seed shaped pasta that can easily stand-in for rice in hot or cold dishes. The whole wheat version is very flavorful!
I have a huge bag of haricot verts that needed to be used (a huge stretch for me, being a previous poopoo’er of green beans for years – but I was tempted to retry them by a ridiculous deal at Costco) and orzo that had been sitting in my cupboard for ages, taunting me.
* Haricot verts is just a fancy name for green beans – but these are young and thin and very tender. I still don’t think I’d like green beans, but I do like these!
- 2 cups whole wheat orzo
- 2 cups haricot verts, cut in half
- 2 large carrots, thinly sliced on the diagonal (I used a mandoline)
- 1 large yellow pepper, diced
- 1 package tempeh, cubed
- 1 clove garlic, minced
- 2 tsp ground ginger
- olive oil
- sesame oil
- seasoned rice wine vinegar
- soy sauce (or tamari)
- cilantro and green onion, chopped, for garnish
Put a large stock pot full of salted water on the stove to boil. Blanch haricot verts by dropping in boiling water for 3 minutes (until they turn bright green but are still quite crisp). Scoop them out of the boiling water and drop them in to a large bowl of ice water to stop the cooking immediately. Crispness and color are key!
Drop orzo into boiling water and cook approximately 9 minutes. Start checking regularly after about 7 minutes. It needs to be taken out while it is still al dente – if it is overcooked it’s a mushy mess.
Pan fry tempeh with a few drops of olive oil until tempeh is slightly browned. Set tempeh aside and add a few more drops of olive oil to the pan and saute garlic, peppers and carrots until they are just starting to soften. Add 2 tbsp water and ginger and stir well. Toss in cooked orzo, a good drizzle of sesame oil (approx 2 tbsp) and a splash of seasoned rice wine vinegar. Saute a minute longer.
Plate orzo and vegetables. Top with tempeh, cilantro and onions and a drizzle of soy sauce.
- 280 calories
- 40 g carbs
- 8 g fat
- 13 g protein
- 8 g fiber