How to Make Better Whole Wheat Orzo

In recent years, whole wheat orzo which is rice shaped pasta has been in the spotlight due to its nourishment quality and benefits in the kitchen. Traditionally, orzo was made from refined wheat pasta but whole wheat orzo pasta substitutes husk and germ for better nourishment. The history and the nutrition to be appreciated about whole wheat orzo, its different ways of cooking and how it is used in food preparation.

It is one of the few products with very high fiber content as one of its many benefits. Whole Kernel have always been associated with roughly double the amount of fiber than refined grains. Fiber enhances digestion, energizes the body, assists in weight management, and has been associated with preventing chronic illnesses like heart disease and diabetes. An average serving of whole wheat orzo will contain close to about 6 grams of fiber which adds to the daily recommended intake.

These vitamins are very important in metabolism processes as well as overall body health. In this way, these vitamins promote the conversion of food substances into energy and the health of the brain.

It contains many essential minerals such as iron, magnesium, and zinc, which are found in whole wheat orzo are required by the body to perform specific functions including healthy immunity and muscle functions.

Antioxidants found in whole grain products reduce the oxidative stress in a person’s body and help in lowering the likelihood of chronic diseases.

This is flexible in its usage because of the way it can be cooked.

Of all the known ways of cooking whole wheat orzo, boiling is the simplest of them all. Take a big saucepan and fill it with water and salt and boil it. When the water comes to a rolling boil, drop in the orzo for about 8-10 minutes or till the orzo is a bit firm but fully cooked. If you are using the orzo for a salad, drain the water and hold the pasta in a running faucet with cold water.

Last but not least, whole wheat orzo can be prepared my baking which results to difference in texture and taste. Spice up the cooked orzo with vegetables, cheese and other accompaniments or sauce, and place in the oven until the dish is hot and bubbling. This technique is very useful when dealing with layers or pasta-based dishes.

With its mild taste, whole wheat orzo can be incorporated into many recipes. Here are some tips that can be helpful in terms of cooking inspiration.

These are especially delicious and healthy, and this is one of the reasons for its great popularity and wide use. Pour in cooked orzo, grape tomatoes, cucumber, red onion, and feta cheese. Drizzle with olive oil, juice of lemon, salt, and ground black pepper which makes a refreshing dish. It is also make it a fuller meal by including protein sources like chickpeas or grilled chicken.

It can be added to soups and stews to give additional body to the soup. It can also be added into vegetable, chicken or minestrone soups as well. Be sure to put it in towards the end of the cooked period otherwise the orzo will be clogged and become soggy.

It may also serve as an excellent base for casseroles. Combine it with sautéed vegetables, protein of choice and a cream or a red sauce and bake until golden brown and bubbling. This is a very good way to finish off all the remaining ingredients and still ensure a hearty meal is made at the end.

Instead of using flavored rice for stir-fried meals, you can try starches like whole grain orzo. It can be great with all sorts of veggies, proteins, and sauces; so it can surely be a quick meal.

It is a great substitute for ordinary orzo, as it has greater nutrients and fiber, due to being a whole grain. Here are some recipes and their procedures, that you can take time to prepare easily:

• ½ cup whole wheat orzo
• 1 diced cucumber
• 1 cup cherry tomatoes
• A quarter of a red onion, chopped very finely.
• A quarter parsley, chopped
• A quarter of a cup of feta cheese (optional)
• 2 tablespoons of olive oil
• The juice of a lemon that is a single lemon
• One Lemon’s zest
• Finely ground salt and pepper, as necessary

Using an Electric Pressure Cooker, Prepare the Orzo. Bring a large pot of slightly salted water to a rapid boil. To the boiling water, add the whole wheat orzo. Cook it according to the time indicated on the bag, which is probably about 8 to 10 mints. Once done, drain it and wash under cool, running water to ensure that the cooking process is now stopped.

Finish up the Salad in a large bowl combine cooled orzo and cucumber, cherry tomatoes, onion, and parsley. If you want to put in feta cheese, do that here.

In a separate bowl, combine the olive oil, lemon juice, lemon zest, salt, and pepper and whisk.

Pour the dressing over the orzo salad and cover the orzo salad with it using gentle strokes so that the dressing coats the entire orzo salad.

This is a rich recipe with all the flavors that will feel right at home with a warm setting or if you are meal prepping.

• 1 cup whole wheat orzo
• 1 medium zucchini cut in half moons
• 1 medium bell pepper, chopped
• 1 cup cherry tomato cut into two
• 1 average red onion thinly cut
• 2 tablespoons olive oil
• 1 teaspoon oregano leaves dried
• 1/2 teaspoon garlic powder
• As per taste salt and black paper
• 1/4 cup of Parmesan cheese, Grated Optional
• Fresh basil chopped optional

Turn the oven to 400°F (200°C). The baking sheet should be in the pan with zucchini, bell pepper, cherry tomatoes, and red onions. And then drizzle the vegetables with olive oil. And sprinkle the tomatoes with oregano, garlic powder, salt, and black pepper. Combine to mix. Vegetables should be roasted for 20-25 minutes or until they are soft and golden brown.

Whole wheat orzo should be cooked in heavily salted water that is boiling with the lid on for around eight to ten minutes after removing the lid. Once ready, drain and put aside.

In a broad basin, combine the orzo with the warm roasted veggies.

Make sure to garnish the dish with grated parmesan and chopped basil. It may either be consumed warm or at room temperature.

The dish is easy and non-time consuming to prepare leaving no chance for you becoming bored, it’s full of taste.

• 1 cup or350g. whole wheat orzo
• 2 tsp olive oil
• 3 garlic cloves (chopped)
• 4 cups of fresh , washed, twist and folded spinach
• 1/4 cup of sun dried tomato (optional)
• 1/4 cup of parmesan cheese (optional)

In a kettle, combine 2 3/4fid cups of warm water and 1/4 cups of salt once it reaches boiling point. After adding the orzo, it should be boiled for no longer than 8-10 minutes, following the instructions on the packet. Drain, and set it aside.

Heat olive oil in the frying pan on medium heat. Once it reaches a pleasant aroma, add in the chopped garlic and soon enough it should be properly cooked.

Then, the diced portions of the spinach should be added and cooked for somewhere around two to three minutes until wilted.

Return the pan with the spinach and the garlic to the heat and return the orzo and dried tomatoes (if used) to the pan. Stir and warm up.

Add salt and pepper as desired. If desired, garnish with Parmesan cheese.

This recipe is complemented by the strength of garlic in the pesto and the tenderness of chicken which makes a complete meal.

• 1 cup whole wheat orzo
• 2 chicken breasts, cooked, sliced
• 1/4 cup basil pesto (store purchased or homemade)
• 1/4 cup sun dried tomatoes, finely chopped (optional)
• 1/4 cup grated parmesan
• Salt and pepper, to taste
• Fresh basil for garnish

Bring a pan of salted water to the boiling and cook the orzo following the directions of the packet. Drain and put aside.

If using ready to eat chicken, cut it into strips. For fresh chicken breasts, rub with salt and black pepper and afterwards grill or pan fry until they are properly cooked, then cut into strips.

Place the cooked orzo and the basil pesto in a large bowl and combine. Incorporate the slices of chicken and sun dried tomatoes (if used).

Adjust the seasoning if necessary. Move onto the presentation by first sprinkling some Parmesan and fresh basil leaves.

Dishes with goodness of cream and cheese are very comforting and are best served on a weeknight.

• Whole wheat orzo- 1 cup
• Butter- 2 tablespoons
• One small onion – diced
• 2 cups mushrooms sliced
• 2 garlic cloves minced
• ½ cup chicken/ vegetable stock
• ½ cup of heavy cream or half-and-half
• Salt and Pepper as per taste
• Fresh parsley chopped (optional)
• Grated cheese- Parmesan, for serving

In a large pot of salted water bring to a boil and cook the whole wheat orzo as per instructions on the packaging. Drain and set aside.

In a wide pan melt the butter over medium heat and add the onion. Sauté until it becomes soft, this should take about 3-4 minutes. Add the mushrooms along with the garlic and sauté the mushrooms until they release liquid and begin to brown approximately 5-7 minutes.

Add the vegetable broth and reduce it to a low simmer. Mix in the cream and allow the sauce to cook until it is reduced for about 2-3 minutes.

Transform the pan contents by adding the cooked orzo and tossing to coat everything in the creamy sauce completely. Add salt and pepper as required.

Top with parsley and Grana Pagano cheese and serve.

It is a type of pasta made from whole wheat flour since bran, germ and endosperm have not been removed from the wheat grain. Such never-refined grain pasta contains significantly higher fiber, vitamins and minerals in comparison to traditionally made white pasta.

• Calories: 150-170 
• Carbohydrates: 30-35g 
• Fiber: 4-6g (approximately 15-25 percent of your daily recommended fiber intake)
• Sugars: 0-1g
• Protein: 5-6g 
• Fat: 1-2g
• Saturated Fat: 0g 
• Iron: 10-15 percent of the daily recommended intake 
• Other B vitamins: Whole wheat orzo provides a decent amount of vitamins especially thiamine, niacin and foliate which help in energy metabolism and red blood cells production.
• Magnesium: Required in small amounts, approximately 6-8% of daily value.
• Zinc: Approximately 5-6% of the day’s value.

As per few foodies, whole wheat pasta gives a chewy mouth feel and contains even stronger taste than refined pasta which would take time to get used to.

Whole wheat orzo contains gluten just as all other pastas based on wheat. It is not appropriate for individuals suffering from celiac disease or gluten intolerance.

In general though, if you are looking to consume more fiber along with a few vitamins and minerals, and at the same time avoid white carbs, regular orzo could be replaced with whole wheat orzo.

Yes, it can be a health promoting option especially in contrast to regular refined pasta because it is made out of whole wheat flour which contains coarse kernel parts. The bran, germ and endosperm ensure that it offers more fibers, vitamins and minerals such as B vitamins, iron and magnesium. The increased roughage helps improve digestion and manage blood sugar making it a better option for people who want to maintain energy levels throughout the day. Also, since it is high in roughage, it enhances satiety which will help control appetite. When combined with vegetables rich in nutrients or lean protein, whole wheat orzo will be one of the ingredients contributing to a healthy and balanced diet.

Both orzo and rice can be a part of a healthy diet, but it is not wrong to consider the situation when one could be better than the other. Here’s a comparison between both:

Orzo is a type of pasta commonly made from semolina wheat so its predominantly a starch source and has some amount of protein as well. 1 serving (approximately ¼ cup serving of dry orzo) of white orzo would typically consist of:

• Calories: 200-220
• Carbohydrates: 40-45g
• Protein: 7g
• Fiber: 2-3g (only if it comes from whole wheat)

Rice and there are many types, can also serve as a good substitute for carbohydrates but their nutrient value differs from each:

White rice majorly comprises starch and contains less nutrients which regular grains tend to have. Roughly contains:

• Calories: 200 per cooked cup
• Carbohydrates: 45g
• Protein: 4g
• Fiber: 0.5g (as bran part is removed)

Brown rice (or black and red rice being husked grains) is often enriched with both bran & germ being cited as they carry high in fiber content and other nutrient properties:

• Calories: 215 per cooked cup
• Carbohydrates: 45g
• Protein: 5g
• Fiber: 3.5- 4g

The basic distinction in the case of whole wheat orzo versus the orzo, lies in the flour which is used for their making, the former often being whole wheat and the latter quite refined as a result of which, their nutritional profile is also quite different.

Whole wheat grain based meaning all three parts of the grain contain within the orzo i.e. the bran, germ and the endosperm. Thus, it has a larger fiber content than normal orzo and many more vitamins and minerals.

It possesses a higher amount of fiber, proteins, as well as B vitamins like B6 and iron. In addition, whole wheat orzo will have a low glycemic index number which in turn would mean that it increases blood sugar levels at a slower rate than standard wheat.

The taste is rather nutty and the texture is more firm and dense in comparison to the softer taste and feel of the regular orzo.

This is very useful for people who are interested in increasing their daily consumption of fiber, or for people who would use it in various recipes such as pasta salad, soup and other casserole dishes, that would require a healthier alternative.

Regular orzo is regular wheat based orzo which has undergone a refined process where the bran and germ inclusions have been removed and mostly the center starch portion called endosperm is left behind and thus semolina flour is used.

Due to the refining process, whole wheat orzo has more fiber, vitamins, and minerals than regular orzo. In most cases, it has more carbohydrates but less protein and fiber.

Regular orzo is more neutral in flavor and smoother in texture than its whole wheat counterpart. Whole wheat orzo is more coarse and drier; therefore, regular orzo is softer in texture once cooked.

This is frequently used in various pasta dishes, soups, and recipes of Mediterranean or Italian origin requiring pasta that is softer and has a stronger twang.

Orzo whole wheat is whole grain pasta that’s shaped like a sad rice rather than completely white flour orzo. The word “orzo” is simply Italian for barley and this origin – despite the fact that orzo is not composed of barley. Orzo is more nutritious than white orzo because the bran and germ of the whole wheat are not removed which means much more fiber, vitamins, and minerals which a human body needs in the most.

A variety of both physical and online grocery shops have whole wheat orzo in stock. Some of the reasonable places to look include the following:

• Whole Foods Market – The store has been known to provide a range of special−y pasta varieties, including this.
• Trader Joe’s -This grocery store usually has a couple of whole grain pasta types including orzo.
• Wal-Mart- Some of its branches have whole wheat orzo in stock in the pasta aisle.
• Albertsons / Vons / Safeway − It may be available at certain grocery chains that stock organic or whole grain pasta.
• Neighborhood health food shops − It can be purchased at large scale shops like Sprouts or other similar shops

• Amazon–For those looking to purchase wheat orzo, this is the best and most convenient option.
• Thriving Market- This is yet another store that sells specialty pasta including whole wheat orzo.
• Walmart.com − There is an option to buy it online and have it shipped to you if your neighborhood outlet lacks horizon.
• Herb– Orzo and some other varieties of whole grain pastas are also available at this site.
• For those interested in a certain brand, it is advisable to look for barillaand de cecco as commonly include whole wheat variants in these products.

Grocery Outlet: Supermarket chains like Whole Foods, Trader Joe’s, or Wal-Mart are good places to check because they usually sell whole wheat orzo along with specialty pastas. A local health food store is a plus.

Internet Sites: Amazon, Instacart, or Thrive March is known to have thousands of varieties and shapes of pastas, including whole wheat orzo. Further, many supermarkets have websites and online stores for their customers.

Specialty Store: Whole wheat spaghetti and orzo pasta may be available at health food stores such as Sprouts or Italian supermarkets.

Online Search: You could also do a search on Google or Google Maps for the phrase “whole wheat orzo near me” or check the website of shops for their stock records.