Nourishing weekday meal – lemony and creamy orzo with crisp asparagus and courgette, tender squid, and a dollop of feta cheese to finish.
“Less is more”… That’s precisely what came to mind when I first tasted this creamy orzo with squid and asparagus.
That quote stands not only in architecture but also in gastronomy. Often, dishes that blow me away are very simple. Do you agree?
This refreshing spring orzo recipe embodies that idea perfectly. With just a handful of ingredients and an easy cooking method, it delivers flavours that are anything but ordinary.
Trust me, it’s a dish worth adding to your weekly rotation.
Give it a try, and let me know what you think! I’m excited to hear your thoughts.
REASONS TO LOVE THIS CREAMY ORZO WITH SQUID
Nutritionally balanced main dish: Dig into this spring orzo dish for a hearty 35g of protein and a moderate amount of healthy fats and complex carbs to keep you energised.
Easy to make: This creamy orzo recipe is extremely easy to make. Once you prepare all the ingredients, you only need to add them one by one to a large pan and keep an eye on the bottom of the pan to prevent the orzo from sticking while cooking.
Lemony & Creamy: Okay, maybe there is one more thing which makes this refreshing orzo recipe one of your new favourites. It is bursting with flavour!
It may be a simple dish, but it becomes truly remarkable with a few tweaks and special touches.
Capers impart a delightful savoury and marine taste, further elevated with the addition of fish stock. On the other hand, the zest of lemon adds a sharp contrast, brightening up the dish and enhancing its other flavours.
CREAMY ORZO WITH SQUID INGREDIENTS
Orzo: Orzo is a type of pasta that resembles tiny rice grains. It’s made from coarse durum wheat flour, also known as semolina. To make orzo, the flour is mixed with water to form a dough, which is then shaped, dried, and packaged.
You can usually find orzo in well-stocked grocery stores, particularly those specialising in Italian food products. While most orzo available is not whole wheat, some brands offer whole wheat varieties. Just look out for clear labelling to identify these options.
It’s noteworthy that orzo contains gluten because it’s made from wheat flour. However, some brands produce gluten-free orzo using ingredients like corn and rice. However, these gluten-free options may be less readily available in stores.
The best alternative to orzo in this recipe is a short-grain rice such as arborio rice. By substituting orzo with rice, you’ll also create a gluten-free dish.
Squid: To make this lemony orzo recipe you’ll need squid rings. You can buy whole squid and prepare them yourself or get already prepared squid rings. In any case, if you don’t have a trusty fishmonger, I would recommend buying frozen squid.
Onion & garlic: Yellow onion and garlic make this creamy orzo recipe’s flavour base, while the yellow onion also helps create that beautiful creamy texture.
Capers: Capers are the unripe, green flower buds of the caper bush, which grows wild across the Mediterranean, as well as in Asia and Australia.
For this recipe, I’m using pickled capers stored in a brine inside a jar, similar to other pickled produce. Thanks to their characteristic sour/salty flavour, they give this creamy spring orzo a very special feel.
Lemon: For this recipe, you’ll only need lemon peel. It adds a uniquely zesty, almost candy-like flavour to this dish, contrasting with the savoury notes of capers and feta cheese.
Asparagus: For this recipe, you will need fresh green asparagus. Make sure they are firm and crisp, which is a sign of freshness.
Courgette: For this recipe, I’m using the most commonly found long, green courgette, but feel free to use other varieties in various colours.
Feta cheese: Feta is a Greek brined white cheese made from sheep’s milk or a mixture of sheep and goat’s milk. It is compact, soft and crumbles underneath your fingers. When added to this orzo recipe, it gives it a special creamy mouthfeel.
Since Feta has a protected designation of origin in the EU, all products named Feta have to be produced in the traditional way in specific Greek regions. So, when buying Feta, you know you’re buying the authentic product.
Fish stock: Fish stock is not essential in this recipe but gives more flavour depth to this squid orzo recipe.
If I’m not making fish stock at home, I like to buy frozen fish stock at my fishmonger.
When buying fish stock, make sure to read the ingredients list and avoid products with additives and flavour enhancers.
HOW TO MAKE THIS CREAMY ORZO WITH SQUID
1. Prepare the veggies
Dice yellow onion: Cut the top of the yellow onion and slice it in half, lengthwise, going through the roots. Next, peel the onion halves and cut them into small dice.
Note: Leave the root end attached to prevent the onion from falling apart.
Cut courgette and asparagus: Thoroughly wash the veggies and dry them.
Cut the tops of the courgette in half lengthwise. Next, slice each half lengthwise and then crosswise into thin slices. This will give you triangle-shaped pieces of courgette.
Cut the asparagus crosswise into 3 cm pieces, discarding the woody ends.
Chop garlic cloves: Cut the bottom of the garlic cloves and crush them with a flat side of your knife. Peel them and finely chop them. Alternatively, grate the garlic using a microplane.
Chop capers: Spoon out capers and drain them well. Roughly chop them with a chef’s knife.
2. Blanch the lemon peel
First, peel one lemon strip, which will be enough for a recipe for two. Of course, adjust for the quantity you are making.
Next, thinly slice the lemon peel lengthwise. If the strips are to long, cut them in half like I did.
Heat water in a small pot, and once boiling, add the strips. Blanch them for 30 seconds to a minute. Remove them with a slotted spoon and set aside.
3. Prepare squid rings
In case you have whole squid that need to be cleaned, and you don’t know how to do it, here is a great guide to help you master it.
Once you’ve cleaned and rinsed it well, cut squid into rings of even thickness.
4. Make the creamy orzo with squid
Once you have all the elements cleaned and prepped, it is time to cook!
Heat a pan: Heat a pan to medium heat and add olive oil.
Sauté onions: Add the onion dice and sauté them on medium heat until translucent, about 3 minutes.
After about a minute, lightly salt the onions to help the water release and speed up the cooking process.
Add garlic, capers and lemon peel: Add the chopped garlic, capers and blanched lemon peel and cook on medium-low heat for another 2 minutes. Stir frequently to prevent the garlic from burning.
Add asparagus and courgette: Once the garlic starts getting fragrant, toss in the courgette and asparagus. Sauté the veggies for another 3 minutes on medium-high heat, stirring frequently.
Heat the fish stock and water: While the veggies sauté, warm the fish stock and water in a small pot. Though not essential, this step helps maintain consistent heat while making the orzo.
Add orzo: Add orzo to the veggie base and stir to combine well. Cook for another minute on medium, gently toasting the orzo and giving the dish even more richness.
Add fish stock: Once the orzo is gently toasted, increase the heat. Gradually add one-third of the boiling liquid to the pan with orzo, simmering gently and stirring regularly for 12 minutes.
As the orzo starts thickening and sticking to the bottom, add more liquid until you’ve used it all.
Slightly increase the heat, add the cleaned squid for the last two minutes of cooking, and stir to combine. Squid needs only a short cooking time, resulting in a delicate flavour and tender texture.
Once the squid is just cooked and tender, remove the pan from the heat, crumble in the feta cheese, and stir until melted and creamy. Enjoy your spring wonder!
HOW TO SERVE THIS CREAMY ORZO WITH SQUID
This creamy orzo with squid is best served fresh, garnished with a little more crumbled feta cheese and freshly chopped parsley.
If you’re planning to make this dish ahead of time, I suggest holding off on adding the feta cheese until right before serving.
Keep the orzo in an airtight container in the fridge for 2-3 days. When it’s time to serve, reheat the orzo and stir in the feta cheese off the heat, just before plating. This will ensure the dish maintains its best texture.
NUTRITION BENEFITS OF THIS CREAMY ORZO WITH SQUID
Rich in protein: This creamy orzo recipe with squid is an excellent source of high-quality protein, counting around 35 g per portion.
Rich in antioxidants: As you’re aware, antioxidants play a crucial role in protecting the body from damage caused by free radicals. This spring orzo recipe offers an array of antioxidants, from vitamins (E and C) to specific flavonoids and polyphenols.
Asparagus is particularly abundant in the flavonoids quercetin, isorhamnetin, and kaempferol, which have been found to possess blood pressure-lowering, anti-inflammatory, antiviral, and anticancer properties.
Good source of selenium: Selenium is an essential nutrient needed in small amounts but present in limited number of foods. Thankfully, squid and feta cheese are both good sources.
Selenium is a strong antioxidant that helps protect against heart disease, maintain cognitive function, support thyroid health, and strengthen our immune systems.
Good for bone health: In addition to its protein content, this creamy orzo dish with squid provides essential nutrients like vitamin K, calcium, phosphorus, and zinc, all of which are crucial for maintaining strong and healthy bones.
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