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one-pan high-fiber coconut curry orzo plated

One-Pan High-Fiber Coconut Curry Orzo

If you’re looking for a weeknight dinner that’s comforting, flavorful, and packed with nutrition, look no further than this One-Pan High-Fiber Coconut Curry Orzo. This recipe takes the traditional idea of curry and gives it a modern twist with orzo pasta and a mix of colorful vegetables, making it both satisfying and wholesome. 
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Cuisine American, Indian
Servings 6
Calories 408 kcal

Ingredients
  

  • 1 tablespoon olive oil
  • ½ red onion chopped
  • 2 garlic cloves minced
  • 1 teaspoon ginger grated
  • ¼ cup water
  • 1 lb butternut squash peeled and diced
  • 1 15oz can chickpeas drained
  • 1 head cauliflower, stems and florets SEE NOTE 1
  • 1 ½ cups orzo
  • 1 15oz can lite coconut milk
  • 2 cups vegetable broth
  • ½ teaspoon kosher salt
  • ½ teaspoon garam masala
  • ½ teaspoon curry powder
  • ½ teaspoon ground turmeric
  • ¼ teaspoon ground cumin
  • ⅛ teaspoon cayenne
  • 1 lime juiced

Instructions
 

  • Prep the Cauliflower: Chop the cauliflower florets into bite-sized pieces. Chop the stems into smaller pieces to make a rough cauliflower rice. Don’t worry about making them tiny, as they will soften and melt into the orzo while cooking.
  • Steam the Vegetables: In a 3.5-quart braiser or any large lidded pan on medium heat, add the oil. Sauté the onion, garlic, and ginger for a few minutes until fragrant. Add the butternut squash, cauliflower florets, and chickpeas, stir gently, pour in ½ cup water, cover, and steam for 10 minutes, stirring once or twice.
  • Add Orzo and Liquids: Uncover the pan and add the orzo pasta, cauliflower rice, coconut milk, and vegetable broth. Stir in the masala, curry, turmeric, cumin, cayenne, and kosher salt. Bring the mixture to a gentle boil.
  • Simmer Covered: Reduce heat to low and use a spatula to press the ingredients down so most are submerged. Cover the pan and cook for 10 minutes, stirring once or twice to prevent sticking. Check that the orzo is tender; if needed, cook an additional 2–3 minutes.
  • Brighten with Lime: Remove the pan from heat and squeeze fresh lime juice over the curry-orzo before serving.

Notes

Note 1: You can substitute the 1 head of cauliflower with a bag of cauliflower florets and a 10oz bag of cauliflower rice. 

Nutrition

Calories: 408kcalCarbohydrates: 67gProtein: 14gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 607mgPotassium: 882mgFiber: 11gSugar: 9gVitamin A: 8248IUVitamin C: 67mgCalcium: 110mgIron: 4mg
Keyword easy recipes, high-fiber, one-pan, one-pot, vegan
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