Orzo with Herbed Oil and Parmesan Cheese
Recipe by Carmen Weber, RDN, CDN
Orzo with Herbed Oil and Parmesan Cheese is a simple yet elegant dish that combines comforting pasta with fresh herbs and rich cheese. Although it resembles rice, orzo is actually a small, rice-shaped pasta that serves as a versatile base for many meals. When enhanced with fragrant herbed oil and savory Parmesan, it transforms into a flavorful dish that is both satisfying and nutritious.
Here’s how to make it:
Serving Size: 6-8
Ingredients:
- 1/3 c plus 2 tbsp extra virgin olive oil
- 1 1/2 c orzo pasta
- 6-7 cups boiling water
- 6 cloves garlic, minced
- 1/8 tsp red pepper flakes (optional)
- 1/2 lemon, juiced
- 3/4 c parsley, chopped & packed
- 1/4 c chopped dill
- 1/3 c sun dried tomatoes, chopped
- Salt & pepper to taste
- 1/2 c fresh grated parmesan, plus extra
Directions:
- In a large saucepan, heat 2 tbsp extra virgin olive oil over medium-high heat. Add the orzo and toss 4-5 minutes, until toasted to a golden brown, stirring so it doesn’t burn.
- Add the boiling water to the saucepan. Cook the orzo to al dente according to the package instructions (about 7 to 8 minutes). Reserve one cup of the
starchy pasta water before draining. - While orzo cooks, warm 1/3 c olive oil over medium heat. Add the garlic and red pepper flakes, if using. Cook, tossing regularly, just until fragrant, about 1 minute. Add the lemon juice, mixing well, then stir in the parsley and dill.
- Add the cooked, drained pasta to the pan and toss to combine. Season with salt and pepper to taste. Stir in the sun-dried tomatoes and the parmesan. If pasta looks dry, add a bit of the reserved water and mix well. Sprinkle with extra parmesan before serving.
How are these ingredients keeping me nourished?
Garlic: Acts as a prebiotic, promoting good bacteria in the gut, important for digestion and brain health
Sun-dried Tomatoes: Contain a high concentration of the antioxidant lycopene, which helps protect cells from damage, support heart health and possibly reduce risk of skin cancer
Parsley: 2 tbsp of this leafy green herb provides over 100% of daily vitamin K needs, beneficial for bone health and proper blood clotting
For more information about our nutrition services and resources, click here.
If you have any questions regarding nutrition, contact Nutrition@RVNAhealth.org.
Front of Recipe Card:
Back of Recipe Card:
Benefits to Orzo with Herbed Oil and Parmesan Cheese:
Heart-Healthy Fats from Herbed Oil:
Herbed oil, often made with olive oil infused with fresh herbs like basil, parsley, thyme, or rosemary, enhances both flavor and nutritional value. Olive oil contains monounsaturated fats, which are associated with improved heart health when consumed in moderation. These healthy fats can help support balanced cholesterol levels and reduce inflammation. Fresh herbs contribute antioxidants—natural compounds that help protect the body against oxidative stress. In addition to their health benefits, herbs add aroma and brightness, elevating the dish without relying on excessive salt or heavy sauces.
Versatility and Meal Flexibility:
Another major benefit of Orzo with Herbed Oil and Parmesan Cheese is its versatility. It can be served warm as a main course or side dish, or chilled as a pasta salad. It pairs beautifully with grilled vegetables, roasted chicken, seafood, or legumes, making it adaptable for various dietary preferences. The recipe can easily be customized by changing the herbs or adding seasonal ingredients. Spinach, cherry tomatoes, lemon zest, or toasted nuts can all enhance the texture and flavor profile.
Convenience and Practicality:
Orzo cooks quickly—typically in under 10 minutes—making this dish ideal for busy weeknights. The ingredients are simple and widely available, yet the result feels refined and restaurant-quality. Its ease of preparation also makes it suitable for meal prepping or entertaining guests.
A Balanced and Satisfying Dish:
With a balanced combination of carbohydrates, healthy fats, and protein, Orzo with Herbed Oil and Parmesan Cheese offers steady energy and satisfying flavor. When paired with vegetables or lean protein, it becomes a well-rounded meal that supports overall wellness.
Orzo with Herbed Oil and Parmesan Cheese is beneficial because it demonstrates how simple ingredients can create something nourishing, versatile, and delicious. It is a practical, flavorful option for everyday dining as well as special occasions.