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9 Whole Wheat Orzo Pasta Recipes for Lunch or Dinner

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By Lisa Esile, MS,

Whole wheat orzo pasta is a tiny but mighty pasta that’s well worth a spot in your pantry. While it looks like a large grain of rice—Italians call it risoni or pasta a riso—it’s actually a pasta made with whole wheat durum flour. Why all the fuss? Well, it’s so easy to use! Whole wheat orzo pasta has more fiber and nutrients than standard orzo; it cooks in just 10 minutes and is light and airy but also holds its shape, making it excellent in everything from pasta dishes to soups and stews, salads, and lots more. Once you start cooking with whole wheat orzo, you’ll be hooked! So will your family and friends.

Is orzo pasta gluten-free? Traditionally, orzo is made with semolina flour or durum flour, which isn’t gluten-free. However, the good news is that you can find gluten-free orzo pasta at some specialty stores; look for the Delallo or Jovial brand, which both have gluten-free options.

Orzo in Italy: In Italy, orzo translates to barley, which can confuse things!

Cannellini Bean, Kale, and Orzo Soup

Cannellini Bean, Kale, and Orzo Soup

One of our most popular orzo recipes, this nourishing soup features the bright flavors of lemon zest and juice and is perfect for when the weather cools down. Aromatic veggies lend sweet, savory notes, while cannellini beans add extra oomph. But it’s the soft, chewy texture of the orzo that makes this soup a favorite with kids and adults alike. A fan writes, "So good! I've made this many times, and it's delicious."
a Buddha Bowl with Orzo Pasta and an assortment of veggies

Orzo Pasta Bowl with Kidney Beans and Sauteed Veggies

Orzo’s quick cook time and flavor-absorbing quality make it an ideal base for a bowl. In these tantalizing bowls, which are ready in 30 minutes and would suit a weeknight meal, the easygoing flavor of the orzo plays well against sautéed mushrooms and onion. Kidney beans add substance (any beans would work as well), and shredded lettuce adds a fresh green touch. Drizzle with a creamy lemon-infused sauce to tie it all together. A reviewer writes, “This was really good. Not too difficult to put together. Lots of flavor, and I feel good after eating it.”
Carrot Ginger Soup with Orzo and Kale in a black bowl with a metal spoon against a gray countertop

Carrot Ginger Soup with Orzo and Kale

Sweet and vibrant, carrots are an ideal base for a soup. In this recipe, fresh ginger adds subtle heat, potato and orzo add bulk, and leafy kale offers a pleasing green contrast. Finish with a splash of white wine vinegar and lemon juice, which deepens the flavors all around. Note: Adding an acid like this is a handy trick when making soups. Serve with whole grain bread or corn tortillas. A commenter notes, “This was flavorful and delicious.”
Lemon Orzo Soup with Jackfruit in yellow bowls against a colorful cloth napkin

Lemon Orzo Soup with Jackfruit

Combining an aromatic broth with heavier ingredients such as creamy navy beans, meaty jackfruit, and chewy whole wheat orzo, this robust soup fills you up without weighing you down. Lemon zest, lemon juice, and fresh ginger contribute to the soup's light feeling, infusing the broth with lively flavor. Ready in less than an hour, this delicious soup is perfect to warm you up on a cool day. A reviewer writes, "Served with a salad and whole grain pita. Enjoyed it and will make again."
Tabbouleh-Style Stuffed Tomatoes

Tabbouleh-Style Stuffed Tomatoes

Take tabbouleh to another level with these wholesome stuffed beefsteak tomatoes. In this fresh twist on the classic Mediterranean side, quinoa and whole wheat orzo soak up the tangy flavors of lemon, mint, and parsley. Mix with the scooped-out tomato flesh, cucumber, and avocado for an appetizer that stands out from the crowd. Pass another one, please!
Whole Wheat Orzo and Arugula Skillet Supper in a white skillet with a wooden spoon

Whole Wheat Orzo and Arugula Skillet Supper

In this mouthwatering pasta, whole wheat orzo is cooked with vegetable broth, fresh thyme, and garlic until all the broth is absorbed. A velvety lemon-infused white bean sauce coats every forkful with rich flavor. Peppery arugula works particularly well as a base for the pasta, but feel free to use another green, such as spinach or baby kale. Roasted pine nuts add a welcome crunch. (You can also use pepitas or sunflower seeds.) Get creative and make this your own!
Tomato-Vegetable Shorba with Orzo

Tomato-Vegetable Shorba with Orzo

Ras el hanout, a classic North African spice blend, gives this thick and comforting soup a rich, tantalizing flavor, fragrant with ginger, cumin, cinnamon, and allspice. Sautéed potato and aromatics are blended with tomato sauce to create a rich base, which is then put back in the pot along with whole wheat orzo, zucchini, and water. After just 10 minutes, stir in fresh parsley and mint, and you’re ready to get slurping! Serve as is or with steamed grains.
Orzo Salad with Kale Ribs in a gray ceramic bowl sitting on a yellow cloth napkin

Orzo Salad with Kale Ribs

While most people discard kale ribs, they’re perfectly delicious if cooked. In this recipe, kale ribs simmer for 10 minutes with whole wheat orzo pasta until tender. While that’s cooking, prepare the artichoke hearts, orange bell pepper, shallots, sun-dried tomatoes, and pine nuts. Then, combine everything in one bowl, along with nutritional yeast and fresh basil, and you’re ready to dig in! A commenter shares, “Great tasting summer pasta salad, perfect alongside wraps for a lunch on the deck.”
Orzo-Stuffed Tomatoes with Pesto Fluff on a white rectangular serving tray

Orzo-Stuffed Tomatoes with Pesto Fluff

Fresh Campari tomatoes are the perfect size for stuffing. They look great on the plate and taste incredible when loaded with a Mediterranean-style filling of orzo pasta, green peas, bell peppers, and pine nuts. Fresh basil and cannellini beans are blended until light and airy to create the pesto fluff topping. This low-fat, nut-free pesto is a tasty addition to all sorts of recipes—grain bowls, salads, sandwiches, soups, and beyond.

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About the Author

Headshot of Lisa Esile, MS

About the Author

Lisa Esile, MS

As an author, Do Nothing meditation instructor, and wellness coach, Lisa Esile combines her love for food and nutrition with her mental health background and delights in helping people find a stress-free way to make lasting lifestyle changes. Esile has a master’s degree in human nutrition and is the co-author/illustrator of Whose Mind Is It Anyway? Get Out of Your Head and Into Your Life. Learn more at lisaesile.com.
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