Creamy Orzo with Garlic, Parmesan, and Blistered Tomatoes

Creamy orzo with garlic, parmesan, and no cream involved! This easy weeknight dinner leans on protein-rich Greek yogurt for a luxurious velvety quality and nice tang. Plus, this one-pan pasta is on your table in 30 minutes or less.

This creamy orzo was inspired by the end of tomato season. As soon as August hits, it feels like there aren't enough hours in the day to enjoy the last juicy tomatoes of summer! To take full advantage, I made a fresh tomato sauce with sweet cherry tomatoes, garlic, and parmesan cheese. Orzo, cooked right in the sauce, soaks up all those delicious summery flavors.

The creamy sauce and orzo's rice-like shape makes this dish reminiscent of risotto, but without all the stirring and patience required. Though I love to make mushroom or farro risotto when I have some time to spare, this dinner creates the same creamy goodness in half the time. The best part is this creamy recipe has no cream in it! I use greek yogurt to add a little protein and create a velvety texture with a slight tang. Such a simple add and it's so good.

I'll be making this one pan wonder on repeat until summer is over. I'll admit, though, that blistering the tomatoes in garlicky oil means you can get away with less than picture-perfect tomatoes. And the creamy, garlicky sauce is a sure hit for the whole family.

Creamy Orzo Ingredients

This creamy orzo recipe uses a handful of easy-to-find ingredients to make a flavorful, comforting weeknight dinner. Here's what you'll need:

• Extra virgin olive oil: The tomatoes stew in garlic and olive oil to create a rich, luxurious sauce. Any of the oils from our shop are delicious with this recipe, or use a high quality extra virgin olive oil of your choosing.
• Cherry tomatoes: Use the juiciest, ripest cherry tomatoes you can find.
• Salt and Pepper: I'm keeping the seasonings simple so the the other ingredients can really shine. Just a little Kosher salt and black pepper to enhance the other flavors in this recipe.
• Garlic: A healthy amount of minced garlic gives this pasta its deeply savory flavor. Check out our guide on how to mince garlic for tips.
• Orzo: A short pasta that's shaped like rice. If you must substitute, use a short variety like small macaroni or ditalini.
• Greek yogurt: Makes a creamy, velvety sauce with an added layer of tangy complexity.
• Parmesan: Brings an irresistible, creamy umami flavor. You can substitute with Pecorino Romano if you'd like, it will be a bit tangier and saltier.
• Parsley: A final sprinkle of chopped parsley adds freshness.

What is Orzo and What Does it Taste Like?

Orzo is a type of pasta that's shaped like a long grain of rice. That's right: Orzo is not rice! It's often confused for a grain because of its small shape, but it is a dough that's rolled, cut, and dried just like any other pasta.

Orzo has a mild, neutral taste just like pasta. Its small size gives it a velvety mouthfeel and springy texture. While rice is soft and slightly sticky, orzo maintains the firmness of an al dente pasta.

How to Make Creamy Orzo

Creamy orzo doesn't ask for much--the hardest part is mincing the garlic--see my tips for the easy way! From there, this pantry pasta recipe comes together in minutes. Here's how you make it:

• Blister the cherry tomatoes. In a medium saucepan, heat about 2 tablespoons olive oil over medium-high heat. When the oil is shimmering, add 5 cups of whole cherry tomatoes and 4 minced garlic cloves. Season with a big pinch of kosher salt and black pepper and stir to combine, coating the tomatoes in the garlicky oil. Cover the pan until the tomatoes are softened, about 5 to 8 minutes.
• Reduce the tomatoes. Use a wooden spoon to mash the softened tomatoes, pushing against the side of the pan until they burst. Let the mashed tomatoes cook, uncovered, until they have softened and let out a lot of juice, about 3 to 5 minutes.
• Cook the orzo. Stir in 2 cups of orzo. Cover everything with water or broth by about 1-inch. Add a big pinch of salt and pepper and stir to combine. Let the pasta and tomatoes cook over medium heat (uncovered), stirring occasionally to prevent scorching at the bottom.
• Temper the yogurt. Before the orzo has absorbed the liquid, spoon some of the warm tomato-ey broth into a large measuring cup. Add the yogurt and whisk to combine, bringing the yogurt to room temperature.
• Combine. When the pasta is tender and has absorbed most of the juice, about 10 minutes, turn the heat off. Add the warmed yogurt and stir to combine.
• Finish and serve. Stir in 1/4 to 1/2 cup of grated parmesan and 1 cup of chopped parsley. Taste and adjust the seasoning to your liking and serve.

What to Serve with Creamy Orzo

In the summertime, I like to really lean-in to juicy tomato season and serve this creamy orzo with a fresh tomato salad. Marinated cherry tomato salad, tomato feta salad, and heirloom tomato salad with dukkah all come to mind.

During the months when tomatoes aren't at their prime, embrace the cheesy parmesan umami flavor. Take advantage of your free oven with roasted fennel with Parmigiano cheese, or serve with a crisp and refreshing lemon and parmesan lettuce salad.

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Frequently Asked Questions

What can I do to lose weight with the Mediterranean diet?

Yes, you can lose weight on the Mediterranean Diet. The diet's focus on whole foods such as vegetables, fruits, and legumes, and quality fats like olive oil can help reduce calorie intake and provide essential nutrients for overall health and wellness. Incorporating physical activity into this eating style can also support weight loss by burning excess calories. With the right mindset, you can reduce your intake of processed foods and red meats, as well as add sugars, to help you maintain a healthy weight.

Can I drink alcohol on the Mediterranean diet?

It is possible to have moderate amounts of alcohol as part the Mediterranean diet. The recommended daily limit for alcohol consumption is 1 glass per person for women and 2 for men. Drinks that are suitable include beer, dry wines, and spirits made from natural ingredients, such as vodka, whiskey, brandy, and gin. Heavy spirits like cocktails should be avoided due to their high sugar content. You can also drink water and herbal teas every day to keep your body hydrated. This will help curb the cravings for sugary beverages.

Is it expensive to eat the Mediterranean diet?

The Mediterranean diet is typically inexpensive and has easily available ingredients. You can find many staple foods at your local farmers' market or grocery store. It can be costly to buy organic products, higher-quality proteins, and special items such as extra Virgin Olive Oil. Therefore, make sure to have a budget and plan your meals accordingly. Additionally, using leftovers from previous meals and bulk-freezing food items like fish and grains will help save money over time.

How do you get started with the Mediterranean Diet?

To get started on the Mediterranean diet, begin by stocking your kitchen with fresh foods such as fruits and vegetables. This could be as simple as making a variety of vegetables and proteins that can be used in recipes for the week. Refined grains can be replaced with whole grain alternatives like quinoa and oat groats or millet. To add flavor and nutrients to meals, healthy fats like olive and sesame need to be used in the meal preparation. Finally, seasonings, including garlic, oregano, basil, and turmeric, are all good additions to meals and will help reduce the need for added sugar or salt!

Is Rice on the Mediterranean diet?

On the Mediterranean diet, rice is allowed and encouraged. This diet emphasizes whole grains, fruits, vegetables, legumes and healthy fats like olive oil and nuts. It also allows for moderate amounts of dairy products, fish and meat. Whole-grain white rice is a great carbohydrate source, providing energy for the body. It is also a great source of dietary fibre, which can improve digestion and provide vital nutrients such as iron and B vitamins. Rice can be incorporated into meals by adding cooked grains to salads, soups, and stews. Consuming rice-based dishes can be reduced in fat by limiting the intake.

Statistics

• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

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• The Health Benefits of the Mediterranean Diet - PubMed


• PubMed - The Mediterranean Diet and Cardiovascular Health

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• The Mediterranean Diet: An Environment-Driven Food Culture and Emerging Medical Prescription – PMC


• Definition of Mediterranean Diet. A Literature Review. PMC

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• American Heart Association


• What is the Mediterranean Diet and how does it work?

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How the Mediterranean Diet can help you lose weight and feel great

The Mediterranean Diet, a dietary pattern that emphasizes healthy fats. Whole grains, legumes, fresh fruit and vegetables are all part of the Mediterranean Diet. There are many health benefits associated with it, including improved blood lipids and glucose control, reduced risk of certain types and cancers, better cardiac health, improved cognitive function, weight management, and better overall health. A few tips can help make the transition to a Mediterranean lifestyle easier. First, stop eating high-calorie snacks, such as chips, and start eating nutrient rich vegetables instead. Learn how to add spices or other foods derived from nuts, fruit, and vegetables to your diet. For a better satiety, add legumes and grains to your diet. These steps will help you enjoy your food, while also helping to improve your health.

Resources:

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