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Eggplant Pesto Orzo

Name: Eggplant Pesto Orzo
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 3 servings
Cuisine: Mediterranean-inspired
Ingredients: 1 cup dry orzo pasta; ½ Tbsp vegetable oil; 1 medium onion; ¼ cup tomato paste; ¼ cup vegan red pesto; 1 medium eggplant; 1½ cup cooked cannellini beans; ¾ cup water; ¼ cup soy cooking cream; 1 Tbsp nutritional yeast flakes; ¾ tsp salt; ⅛ tsp ground black pepper; 1 cup croutons; ½ Tbsp vegetable oil; Italian spice mix

30 min

Main

10 ingredients or less

Budget-friendly

This creamy eggplant pesto orzo is an easy, flavorful dish that’s super simple to make. The tender orzo pasta is paired with sautéed eggplant and vegan red pesto, creating a rich and savoury base. Topped with crunchy toasted croutons (optional, but they add a delightful crunch), this meal strikes the perfect balance between creamy and crispy textures. It’s a comforting, satisfying, and budget-friendly vegan recipe, perfect for a quick weeknight dinner

Servings

Total

30 min

Prep

10 min

Cook

20 min

Contains

tree nut

Swap out

soy

gluten

Free from

peanut

sesame

Ingredients

Orzo

1 cup (180 g)
dry orzo pasta

dry gluten-free orzo pasta
½ Tbsp (7 mL)
vegetable oil
1
medium onion, finely chopped
¼ cup (66 g)
tomato paste
¼ cup (64 g)
vegan red pesto
1
medium eggplant, cut into 1 cm cubes^†
1½ cups (250 g)
cooked cannellini beans
¾ cup (180 mL)
water
¼ cup (60 mL)
soy cooking cream

any unsweetened plant-based milk of choice
1 Tbsp (2 g)
nutritional yeast flakes
¾ tsp
salt
⅛ tsp
ground black pepper

Crunchy cruoton topping

1 cup (30 g)
croutons

gluten-free breadcrumbs
½ Tbsp (7 mL)
vegetable oil
1 tsp (1 g)
Italian spice mix

Optional garnish

fresh basil

Make your own

Directions

Cook the orzo according to the package instructions.
Meanwhile, add the croutons, oil, and Italian seasoning mix to a small pan on medium heat. Cook for 5 minutes, until golden. Set aside.
Add the oil to a sauté pan. When hot, add the onion and cook for 5 - 7 minutes, until golden. Add splashes of water as needed to deglaze the pan.
Add the tomato paste and pesto and cook for 1 minute.
Add the remaining orzo ingredients. Cook for 8 - 10 minutes, or until the eggplant is softened to your liking.
When the orzo is al dente, drain it, and stir it into the pan. Taste test and add more pesto and cooking cream to taste.
Serve with the seasoned croutons on top. Enjoy!

Notes

^†For us 1 eggplant was about 290 g.

Storage

Store in an airtight container in the fridge for up to 3 days.
Reheat with a bit of water, milk, or vegetable stock to make it creamy again.

Watch it step-by-step!

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 29%

• dry orzo pasta

• croutons

Proteins 13%

• cooked cannellini beans

• nutritional yeast flakes

Fruits & Veggies 58%

• medium onion

• tomato paste

• medium eggplant

Calcium

No significant sources of calcium

Fat

• vegetable oil

• soy cooking cream

• vegetable oil

Nutrition per serving

Calories 627 kcal

Total fat	18.7 g
Omega-3	0.4 g
Omega-6	7.2 g
Saturated fat	2.6 g
Trans fat	0.0 g
Cholesterol	0.0 mg

Total carbs	97.0 g
Dietary fiber	19.0 g
Total sugars	17.6 g
Added sugars	0.0 g
Protein	21.6 g
Sodium	790 mg

Iron	5.31 mg
Potassium	1418.5 mg
Calcium	138.3 mg
Magnesium	147.9 mg
Zinc	2.70 mg
Copper	0.64 mg
Manganese	1.32 mg
Phosphorus	388.3 mg
Selenium	45 μg

Vitamin A	26 μg RAE
Vitamin B6	1.0 mg
Vitamin B12	1 μg
Vitamin C	20.6 mg
Vitamin D	0 μg
Vitamin E	5.9 mg
Vitamin K	23 μg
Folate	205 μg
Thiamin	0.9 mg
Riboflavin	0.9 mg
Niacin	6.6 mg
Choline	33.4 mg

Nutrition info

Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.

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