Lemon Orzo Stew With White Beans, Green Peas, And Asparagus
When spring is approaching but a chill is still in the air, it’s a perfect time to try this hearty and healthy white bean orzo stew. Asparagus, peas, and lemon juice give this meal a pop of spring-time color and flavor. Enjoy with some crunchy bread to dip into this comforting orzo soup.
The Health Benefits Of Orzo Stew
I should almost call this stew, ‘Spring-cleaning for your health’ because it’s the perfect healthy, spring-time meal! Let’s check out some of the most prominent ingredients in this white bean orzo stew and see what health benefits they provide for us.
Health Benefits of Orzo
Orzo is technically classified as a pasta, a small one at that. Just like most pasta choices, we can’t really say it’s the healthiest ingredient out there unless it was made purely out of vegetables. Until then, we can say it is part of a healthy diet! Here are the top 3 health benefits of orzo:
- A mood booster. Certain kinds of food can reduce stress level and mental strains, as well as stimulate happiness. Orzo pasta seems to have these qualities, plus a colorful and interesting meal like this white bean orzo stew surely can boost anyone’s mood.
- Good amount of fiber. Choose orzo made from whole grain flour instead of white and you’ll reap some digestive benefits given the amount of fiber it contains.
- High in vitamin B and manganese. Two vital vitamins, vitamin B and manganese, are found in orzo. It’s pivotal to consume these vitamins in food instead of just pill-form, so load up on that orzo (and other varieties of plant-based foods).
Is Orzo Healthier Than Rice?
Before we get into the technicality of this question, my opinion based off findings is that orzo is healthier than white rice but not any healthier than brown rice (if you’re in fact consuming orzo from whole wheat flour instead of white flour).
Orzo contains more carbohydrates and protein compared to white and brown rice. It also contains more fiber than white rice but less than brown rice.
Brown rice is a good source of thiamin, riboflavin, niacin and B6, as well as delivering smaller amounts of iron, zinc and selenium. Orzo is a good source of thiamin and niacin, also providing some B6, folate, iron and zinc. White rice delivers more zinc than the others, but has much smaller amounts of other nutrients. https://www.healthyfood.com/healthy-shopping/this-vs-that-orzo-vs-rice/
All of these options can be enjoyed in a healthy, plant-based diet but if you want to know which is the “best” choice, I’d suggest brown rice.
Health Benefits of Asparagus
- Nutrient-dense. Most vegetables are nutrient-dense, meaning they contain more nutrients than other foods per calorie, but asparagus are especially so. They contain a wide variety of vitamins and minerals at only 40 calories per cup.
- Rich in antioxidants. We know that antioxidants help lower oxidative stress, which contributes to aging, chronic inflammation and many diseases, including cancer. Asparagus contains a good variety and amount of these disease-fighting antioxidants.
- Excellent source of folate to support pregnancy. Just half a cup of asparagus provides adults with 34% of their daily folate needs and pregnant women with 22% of their daily needs.
Health Benefits of Green Peas
Surprisingly green peas are not part of the vegetable family, but are part of the legume classification. However, green peas are normally cooked as vegetables and are found in the vegetable aisle of your grocery store.
- High in protein. This is unique for a vegetable but, if you’ll remember, peas are actually a legume. Green peas contain 4 grams of protein per half cup. This, combined with the 4 grams of fiber you get from the same serving, will provide a satiating feeling after your meal.
- Could protect against heart disease. Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium. Diets high in these nutrients may be helpful for preventing high blood pressure, which is a major risk factor for heart disease.
- Reduce risk of cancer. This benefit is mostly due to peas’ antioxidant content and their ability to reduce inflammation in the body. Green peas also contain saponins, plant compounds known for having anti-cancer effects.
Health Benefits of White Beans
- Loaded with protein. White beans contain 17 grams of protein per cup.
- High in iron. White beans contain 36% of your daily value for iron. Iron has numerous important functions, including producing hemoglobin, which transports oxygen throughout your body.
- High in copper. White beans contain 55% of your daily value for iron. Copper primarily aids energy production and iron metabolism, while folate is utilized in DNA synthesis.
What You’ll Need For This Recipe
- 1 large pot with lid
- Ladle for serving
- 1 Yellow onion
- 3 Cloves garlic (or 1 1/2 tablespoons minced garlic)
- Orzo
- 1 Bunch asparagus
- Low-sodium vegetable broth
- Lemon juice
- 2 15-ounce cans white beans
- Green peas (canned or frozen)
- Salt
- Ground black pepper
- Ground thyme
How To Make White Bean Orzo Stew
In a large pot over medium heat, add your diced onions. Cook for 5-7 minutes, stirring, until tender and lightly browned (add 1-2 tbsp water if they start sticking).
Then add garlic and cook for 1 more minute, until fragrant.
Add the orzo, asparagus, broth, and lemon juice. Bring these ingredients to a boil, then reduce heat to low and simmer for 8-10 minutes, until orzo and asparagus are tender.
Add the white beans, peas, salt, pepper, and thyme. Stir, cover, and simmer for 10 minutes.
Once the stew is ready, serve with some crispy bread for dipping and enjoy!
White Bean Orzo Stew
Equipment
- Large Pot, with lid
- Ladle for serving
Ingredients
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 ½ cups orzo
- 1 bunch asparagus cut into 1-2 inch pieces
- 8 cups low sodium vegetable broth
- 2 15-oz cans white beans drained and rinsed
- 1 cup green peas canned or frozen
- ½ tsp salt omit if using regular vegetable broth
- ½ tsp ground black pepper
- ½ tsp thyme
Instructions
- In a large pot over medium heat, add onions. Cook for 5-7 minutes, stirring, until tender and lightly browned (add 1-2 tbsp water if they start sticking).
- Add garlic and cook for 1 more minute, until fragrant.
- Add orzo, asparagus, broth, and lemon juice. Bring to a boil, then reduce heat to low and simmer for 8-10 minutes, until orzo and asparagus are tender.
- Add white beans, peas, salt, pepper, and thyme. Stir, cover and simmer for 10 minutes.
- Serve with some crispy bread for dipping and enjoy!
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