Orzo: A Nutritious Alternative to Make Delicious Recipes

Orzo is a type of wheat semolina pasta in the shape of a grain of rice, which has become popular in many parts of the world. You can see it more and more frequently in many dishes cooked at home but also on the menu of many restaurants. We highly recommend it for preparing nutritious, and delightful recipes.

In this post we present you useful info about this versatile pasta in terms of nutritional aspects, cooking method and health benefits in Orzo: A Nutritious Alternative to Make Delicious Recipes!

Nutritional Facts

Compared to maize, the nutritional composition of orzo pasta is very similar, the difference being, however, is the higher amount of protein (10.3% compared to 9.2% in maize) and the lower amount of fat 1.4% in orzo compared to 3.8% in maize.

In terms of carbohydrates, these account for approximately 70%, while fibre is estimated at around 9% with the remaining 12% being water. Thus, 100 grams of pearl orzo provides about 319 Kcal.

As for mineral salts, 100 grams of orzo provides 189mg of phosphorus, 120mg of potassium, 79mg of magnesium, as well as iron, calcium, silicon and zinc, explaining its remineralising properties.

In addition, it contains a good amount of vitamins, in particular vitamin E and those of the B group (B1, B2, B3).

You can learn more about orzo characteristics in riceselect.com/product/orzo where you can also find detailed information about this product.

Orzo Recipe Preparation

To Prepare Orzo, Simply Follow These Steps:

  • Pour 4 tablespoons of olive oil into a non-stick frying pan. You can also use butter instead of olive oil, if you prefer.
  • Heat the pan over a medium heat until the oil heats up a little, for about 2 minutes.
  • Add 1/2 pound (226 grams) of orzo to the frying pan.
  • Stir the orzo into the oil with a wooden spoon or rubber spatula.
  • Allow the pasta grains to brown slightly so that it acquires a slight nutty flavour. This will take between 2 and 5 minutes, depending on the temperature of the stove.
  • Add 2 cups of chicken stock. Pour in 1 cup first and then add the rest little by little, so that the pasta will absorb it.
  • Turn the heat to high and bring the mixture to a boil. Then reduce the heat to low and let the orzo and consomm√© mixture simmer for 10-15 minutes, or until the orzo is tender and has absorbed all the consomm√©.
  • Serve and enjoy this delicious orzo on its own or eat it as a side dish with a main course, such as chicken or veggies. It goes well in soups or mixed with a variety of spices and Mediterranean vegetables.


Orzo is rich in useful nutrients for your well-being. Let’s take a look at the benefits of this pasta:

  • It helps the gastrointestinal system and stomach thanks to its high fibre content, which makes it perfect for keeping intestinal activity under control. Fibre, in fact, is able to cleanse your intestines of accumulated toxins, counteracting constipation and thus even preventing forms of cancer.
  • It contributes to feeling fuller, thus preventing you from becoming prey to ‘hangry’ episodes!.
  • It aids digestion, since it is able to stimulate the production of the juices necessary for digestion, facilitating the absorption of nutrients.
  • It accelerates metabolism and is particularly suitable for people suffering from abdominal bloating.
  • It safeguards the heart, thanks to the presence of B vitamins and soluble fibres, in particular beta-glucans, which are able to maintain control over cholesterol levels in the blood.
  • It has anti-carcinogenic properties as shown by recent research which determined that orzo is useful in preventing cancer, particularly breast cancer.
  • It is rich in thiamine, a B vitamin that boosts carbohydrate metabolism in your nervous system, as well as muscle function.

What do you think of orzo? What are some of your favourite recipes using this or other types of pasta? Let us know in the comments below! 

Jennifer Dawson

Jennifer Dawson is an experienced freelance writer who specializes in food and nutrition. Working in fitness marketing previously gave her a good feel for the industry and since going freelance she has been able to explore her preferred topic areas such as diet types, nutrition and food. Outside of work, Jen enjoys traveling, swimming and spending time with her young family.

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