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Summer Vegetable Orzo


  • 1 tablespoon avocado oil
  • 1/2 large yellow onion, diced
  • 1 very large summer squash, or 23 smaller summer squashes, diced
  • 1 large tomato, seeded and diced
  • 1 tablespoon minced garlic
  • 4 cups loosely packed baby spinach, chopped
  • 2/3 cup whole wheat orzo
  • 1 1/3 cup chicken or vegetable stock
  • 1/2 cup parmesan cheese
  • salt and pepper


  1. In a large skillet, heat the oil over medium heat. Add the diced onion and cook until softened, about 5 minutes.
  2. Add the summer squash to the skillet, season with salt and pepper, and cook another 5 minutes.
  3. Add the tomato, garlic, and spinach, and sauté for an additional 5 minutes.
  4. Meanwhile, bring the orzo and vegetable or chicken stock to a boil in a small to medium sauce pan. Boil on low until the orzo is cooked and the stock is mostly absorbed, but there is still some stock left, about 6 minutes.
  5. Add the orzo to the vegetable skillet and stir to combine. Add the parmesan cheese. Taste and add additional salt and pepper if needed.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes


  • Serving Size: 1/2 of recipe
  • Calories: 403
  • Sugar: 8
  • Fat: 17
  • Carbohydrates: 43
  • Fiber: 4
  • Protein: 23