One-Pot Harissa White Bean Orzo Bake

Comfort food can be nourishing, too. This hearty one-pot dinner combines whole-wheat orzo, creamy white beans, tender kale, sweet roasted peppers, and sun-dried tomatoes in a lightly smoky harissa sauce for a meal that’s as satisfying as it is nutritious.

White beans provide plant-based protein and fiber to help keep you feeling full, while kale, peas, and roasted peppers deliver vitamins, minerals, and antioxidants that support overall health. Whole-wheat orzo adds complex carbohydrates for lasting energy, and a squeeze of fresh lemon brightens the dish while adding a boost of vitamin C. The result is a balanced vegetarian meal that’s rich in flavor, easy to prepare, and perfect for busy weeknights or meal prep throughout the week.

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Baked Harissa White Bean Orzo With Kale

Makes 4 Servings | Vegetarian

Ingredients

1 tablespoon olive oil

1 medium onion, finely chopped

2 cloves garlic, minced

1 tablespoon tomato paste

3 tablespoons harissa, divided

6 ounces (170 grams) whole-wheat orzo

1 lemon, zested and juiced

1 cup (54 grams) sun-dried tomatoes, cut into strips

1⅔ cups (394 milliliters) low-sodium vegetable broth

1 (15-ounce/425-gram) can white beans, drained

2 roasted red peppers from jar, thinly sliced

4 cups (268 grams) thinly sliced kale leaves

⅔ cup (85 grams) frozen peas

lemon wedges

4 tablespoons toasted pine nuts

Instructions

1. Position a rack in the center of the oven and preheat to 425°F/220°C.
2. Heat oil in an ovenproof Dutch oven over medium heat. Add onions and garlic. Saute, stirring regularly, for 1 to 2 minutes, or until onions are soft and translucent. Then add tomato paste and 2 tablespoons harissa to pot. Add orzo, lemon zest and sun-dried tomatoes. Stir with a spatula to combine. Add stock to orzo. Cook in oven uncovered 14 to 16 minutes, or until orzo is tender and liquid is absorbed.
3. Add white beans to a large bowl along with remaining 1 tablespoon harissa. Toss to coat beans well. Remove orzo from oven and add roasted red peppers, kale, peas, beans and lemon juice. Cover and place back in oven for an additional 7 to 9 minutes, or until beans are heated through. Serve with lemon wedges and toasted pine nuts. 

Per serving: 456 calories | 20 grams protein | 72 grams carbs | 11 grams fat