M+ Plate: 11 Plant Orzo
A one pot dinner that feels fancy but requires minimal effort? Yes, please. This week, we’re cooking up a plant-based powerhouse with Tim Spector’s 11 Plant Orzo from The Food for Life Cookbook.
Inspired by Catalan flavours, this dish is filled with Mediterranean vegetables, beans, and orzo in a rich tomato sauce. Delivering a third of your recommended weekly plant count in one meal, its good for your gut and tastes great the next day, making it a win all round.
Ingredients
For the orzo:
2 tbsp extra virgin olive oil
1 onion, finely chopped
3 garlic cloves, roughly chopped
2 peppers (different colours), deseeded and thinly sliced
2 courgettes, sliced into ½cm thick rounds
1 leek, halved and thinly sliced
2 x 400g tins chopped tomatoes
1 x 400g tin haricot beans (with their liquid)
120g orzo pasta
100g pitted olives
1 tsp paprika
1 tbsp miso
30g fresh basil leaves, torn (plus a few to garnish)
Juice of ½ lemon
Salt and pepper to taste
Optional Add-Ins:
For protein: Add grilled cod, salt cod, or any flaky white fish.
For gut health: Top with sauerkraut for a fermented boost.
For extra depth: Substitute miso with nutritional yeast if preferred.
Method
Sauté the base: Heat the olive oil in a large casserole dish over medium heat. Fry the chopped onion for 3 minutes until softened, then add the garlic and fry for another 30 seconds.
Cook the vegetables: Stir in the sliced peppers, courgettes, and leek. Cover the dish with a lid, reduce the heat to low, and cook for 5–8 minutes until the vegetables are just starting to soften.
Add the sauce ingredients: Pour in the chopped tomatoes, haricot beans (including their liquid), orzo, olives, paprika, miso, and half of the basil. Season generously with salt and pepper, then stir everything to combine.
Simmer and rest: Bring the mixture to a boil, then lower the heat and cover the dish with a lid. Simmer gently for 10 minutes. Turn off the heat and leave the lid on for another 10 minutes to allow the orzo to fully cook and absorb the sauce.
Add protein (if using): If you'd like to add fish, nestle your cod fillets into the orzo 5 minutes before the end of the cooking time. Keep the lid on for the resting period to allow the fish to steam gently in the sauce.
Finish and serve: Squeeze over the lemon juice, scatter with the remaining fresh basil, and serve immediately.
M+ Hosting Notes
Wine Pairing: If serving it plant-based, pair with a crisp white like a Picpoul de Pinet or Albariño, which will complement the rich tomato sauce. If adding fish, try a chilled orange wine or a light Grenache.
Serving Ideas: Serve straight from the pot with warm, crusty sourdough for scooping up the sauce. For a more elaborate spread, add a simple leafy salad dressed with olive oil and lemon juice, or roasted potatoes tossed in smoked paprika.
Leftover Magic: This orzo tastes even better the next day. Reheat it with a splash of vegetable stock or serve it cold as a hearty packed lunch.
Gut Health Boost: If you're feeling adventurous, add a spoonful of sauerkraut or a fermented chilli salsa on top for a tangy, probiotic boost, the contrast with the warm orzo is delicious.
Get your copy of The Food For Life Cookbook here