When you think of easy-to-prep sides, rice usually comes to mind. Sure, a helping goes well with practically any meat and vegetable dish. But, if you’re like us, you’re always looking for ways to sneak a little extra protein into your meals to help dial down hunger, build muscle and increase metabolism. Enter orzo. This variety of pasta closely resembles rice, as it too comes in individual grains, making it the ideal rice swap for your favorite dishes including pilafs, soups and salads. Even better, enjoying orzo comes with a nice nutritional boost since it’s packed with good-for-you protein and fiber. Keep reading to learn more about the promising health benefits of eating orzo and chef’s tips for cooking it in 10 minutes or less!
What is orzo?
Orzo is a small rice-shaped pasta that’s made from a dough containing water and semolina, a type of flour that comes from durum wheat. Thanks to the semolina, this pasta boasts a nutty flavor, chewy texture and high protein content. And since it’s so small, it cooks up fast, typically in eight minutes. You can easily find orzo in the dried pasta aisle to use in your everyday cooking.
The health benefits of orzo
Orzo may be a little pasta, but it’s got big health benefits. In fact, it’s a protein powerhouse, with ¼ cup of uncooked orzo from a brand like Barilla contains about 200 calories and 7 grams of protein. Meanwhile, the same amount of basmati rice from Jyoti Natural Foods has 210 calories and 4 grams of protein.
Orzo’s higher protein content is key, as research links this nutrient with boosting metabolism, which helps with weight loss, lowering blood pressure and reducing heart disease risk.
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In addition to containing more protein with fewer calories, there’s about 5 total fiber grams per ¼ cup of Barilla’s orzo. This is higher than the 1 gram listed on Jyoti basmati rice’s nutrition facts label, making orzo a fiber-rich food to aid digestion, boost gut health and lower cholesterol levels. (Click through to learn about another pantry staple called Castelvetrano olives.)
