Dietitian's Corner - One-Pot Tomato Chickpeas & Orzo!

March 8, 2019

One-Pot Tomato Chickpeas and Orzo

Adapted from www.kitchn.com                                  Makes: 6 to 8

 

Ingredients

  • 2 tablespoons olive oil

  • 1 small yellow onion, diced

  • 1 pound dried orzo pasta (about 2 1/2 cups)

  • 2 cloves garlic, minced

  • Kosher salt

  • Freshly ground black pepper

  • 4 cups (32 ounces) low-sodium chicken or vegetable broth

  • 1 (28-ounce) can crushed tomatoes or tomato purée

  • 2 (15-ounce) cans chickpeas, drained and rinsed (about 3 cups total)

  • 1/2 cup finely grated Parmesan cheese, plus more for serving

  • 1/4 cup loosely packed chopped fresh basil leaves, or dried basil

Instructions

  1. Heat the oil in a pot over medium-high heat until shimmering. Add the onion and sauté until softened and fragrant, about 3 minutes. Add the orzo and garlic, season with salt and pepper, and sauté until fragrant, about 1 minute.

  2. Stir in the broth, tomatoes, and chickpeas and bring to a boil. Cover, reduce to a simmer, and cook, stirring frequently so that the orzo doesn’t stick, until most of the liquid is absorbed, about 10 minutes or according to package instructions. (If the pasta isn’t completely cooked at this point, add another splash or two of broth or water to the pot and continue to simmer until it has.) Stir in the Parmesan cheese. Taste and season with salt and pepper as needed. Garnish with the chopped basil and additional grated cheese, if desired.

Storage: Leftovers can be stored in an airtight container and refrigerated for up to 3 days.

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