Why this Recipe? Glad you asked! Orzo takes up much less water to grow than rice making it an excellent eco friendly substitution, as well as its perfect texture and size to rice you can’t even tell the difference. Orzo is a pasta from the Mediterranean often used in Greek cooking like Rice Pilaf . This pasta is made using wheat, and since wheat uses less water to grow than rice it’s a sustainable solution whenever water shortages on the planet occur. Some pastas use egg to make but orzo using water, flour and salt thus making it a good vegan option.
Substitutions? We’re all about it! Here at GFK we love helping you substitute ingredients so you can make the meal that you enjoy most. Since this is a vegan recipe we have to mention quinoa, It’s high in protein and has a plethora of nutrients essential for a healthy diet. Although quinoa uses more water than wheat to grow and is grown in a water scarcity environment it won’t be the star in the official recipe, but since it’s such a good protein option I couldn’t pass up the substitution option. The only difference when using quinoa in this recipe vs yours is you won’t toast/ sauté the quinoa.
Is rice sustainable? To answer that, let’s look at the bigger picture. Rice is a staple of many cultures and no matter how much we cut down on consumption rice will always be a major player. Rice consumption is 570 tons for the world making it the most demanded food in the world, meaning efforts won’t change the demand level for rice (Charles, 2024). Since rice uses 2,000 liters of water it’s not quite the most sustainable(Oguz, et al. 2023).
Rice uses 600-1,000 gallons of water to make 1 pound of rice
Wheat uses 200- 400 gallons of water to make 1 pound of rice
So why are we using orzo? Rather than simply using orzo for environmental conscious reasons we chose it for this recipe due to its easier nature of cooking and its versatility. Orzo crisps up better than rice and doesn’t get as mushy with overnight storage and reheating methods. Some tips for making the orzo crispy, just like fried rice it’s essential to have a crispy fried texture. The first thing to do is sauteing the orzo with oil. Doing this for 2-4 minutes with just oil allows the orzo to stay crispy when boiling, once your orzo is slightly brown you can sauté your onions and garlic with it for an additional 2- 3 minutes. The rest of the instructions can be found below.
Let’s get cooking!
Orzo Vegetable Stir Fry
Ingredients
- 1 cup Orzo pasta
- 2 tbsp Olive oil extra virgin (for orzo)
- 1 Onion minced
- 3 cloves Garlic minced
- 1 cup Vegetable broth
- 1 tbsp Olive oil extra virgin (for vegetables)
- 1 cup Peas fresh or frozen
- 1 cup Carrots diced
- 1 cup Broccoli
- 1 cup Tomatoes diced
- 2 tbsp Soy sauce
- 1 tbsp Honey
- 1 tbsp Oyster sauce (optional)
- Salt and Pepper
Instructions
Cook the Orzo:
- In a large pan, heat 2 tablespoons of extra virgin olive oil over medium heat.
- Add the orzo and sauté for 3-4 minutes until golden brown, stirring frequently to avoid burning.
- Once the orzo is golden, add the minced onions and garlic. Continue sautéing for another 2-3 minutes, until the onions are soft and fragrant.
Cook the Orzo with Broth:
- Pour in the vegetable broth and bring the mixture to a simmer.
- Cover and let the orzo absorb all the liquid, about 8-10 minutes. Stir occasionally to ensure the orzo doesn’t stick to the pan. If the liquid absorbs too quickly, add a little more broth or water as needed.
Prepare the Vegetables:
- While the orzo is cooking, heat 1 tablespoon of olive oil in a separate pan over medium-high heat.
- Add the diced carrots, peas, and broccoli florets (or any other vegetables you’re using) to the pan.
- Cook without adding any liquid for about 8-13 minutes, stirring occasionally, until the vegetables are tender and lightly caramelized (the goal is to fry them, not steam them). You can adjust the cooking time based on the size and type of vegetables you're using.
Combine and Flavor:
- Once both the orzo and vegetables are ready, add the cooked vegetables into the pan with the orzo.
- Pour in the soy sauce, honey, and oyster sauce (if using), and stir well to combine.
- Season with salt and pepper to taste.
- Continue cooking for another 2-3 minutes, stirring to coat the orzo and vegetables evenly in the sauce.
Serve:
- Once everything is well mixed and heated through, remove from heat.
- Serve hot as a main dish or side, and enjoy your savory, umami-packed stir fry!
Notes
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