One Pan High Protein Broccoli Orzo
This One Pan High Protein Broccoli Orzo is creamy, comforting, and packed with plant-based protein. Made in a single skillet, it’s the perfect easy weeknight dinner or meal prep staple.
Servings 4 servings
Calories 234kcal
Equipment
- stove
Ingredients
- ½ yellow onion diced
- 4 garlic cloves minced
- 3 cups broccoli finely chopped
- 1 carrot shredded
- 1 cup uncooked orzo gluten free if desired
- 2½ cups water more if needed
- 1 tbsp vegan chicken bouillon
- 8 oz silken tofu
- ¼ cup nutritional yeast
- 2 tsp apple cider vinegar
- ½ tsp Dijon mustard
- ½ tsp salt and pepper more or less to taste
- ½ tsp garlic powder
- ⅛ tsp turmeric optional, for color
Instructions
- Heat a large skillet over medium low heat and add a splash of water or cooking oil to coat.
- Add in the onion and garlic and sauté until fragrant and tender.
- Add in the carrot and broccoli and pour in the orzo, water and bouillon. Bring to a boil and reduce heat so it’s gently simmering, adding a bit more water if the orzo is not fully covered. Simmer for 8-10 minutes until orzo is tender. (Cooking times will vary based on brand, so reference packaging).
- Meanwhile, add the tofu, nutritional yeast, apple cider vinegar, Dijon, garlic, salt, pepper and turmeric to a blender and puree until smooth.
- Pour into the cooked orzo mixture and stir to combine. Season to taste.
Nutrition
Serving: 1serving | Calories: 234kcal | Carbohydrates: 40g | Protein: 12g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 972mg | Potassium: 539mg | Fiber: 5g | Sugar: 4g | Vitamin A: 2960IU | Vitamin C: 62mg | Calcium: 76mg | Iron: 2mg
