Chickpea Orzo
- Ingredients:7
- Servings:16
- Calories per serving:180
Chickpea Orzo
- Ingredients:7
- Servings:16
- Calories per serving:180
Chickpea pasta dough is easy to work with and making orzo requires no special pasta equipment.
The resulting chickpea orzo is tender with a pleasing, mild flavor.
Ingredient
Dough
| Ingredient | Weight | Measure |
|---|---|---|
| Aquafaba (chickpea liquid drained from can) | 6.75 oz | 3/4 cup |
| Chickpeas, canned, drained, liquid reserved | 13 oz | 2 cups |
| Olive oil | 2 oz | 1/4 cup |
| Gold Medal™ Harvest King™ Flour (53722) | 13 oz | 3 cups |
| Salt | ---Value Not Available | 1/2 tsp |
Shaping Pasta
| Ingredient | Weight | Measure |
|---|---|---|
| Gold Medal™ Harvest King™ Flour (53722) | 1 oz | 1/4 cup |
Cooking Pasta
| Ingredient | Weight | Measure |
|---|---|---|
| Olive oil | ---Value Not Available | 1/3 cup |
Instructions
- Dough
Add 1/2 cup aquafaba, chickpeas and olive oil to bowl of food processor; puree smooth.
Add flour and salt and process until it resembles a coarse pieces.
Continue to process while gradually adding only enough aquafaba until the pasta dough pulls together into a ball.
Remove from processor and kneed about 1 minute using additional flour if necessary; cover and allow to rest for 30 minutes.
- Shaping Pasta
Cut off 1 1/2-inch piece of dough; using slightly moistened hands, roll out to 1/4-inch thick by 14 inches long rod and set aside.
Repeat process with remaining dough.
Line up rods in a row and coat heavily with flour; press down slightly to create oblong rods.
Using a French knife, cut rows of rods into 1/8-inch wide "grains".
Sprinkle heavily with flour and gently toss to separate.
- Cooking Pasta
Bring stockpot of water to a rapid boil; add pasta and stir.
Allow to return to boil then cook, uncovered, 3-4 minutes.
Drain well and rinse with cold water; toss lightly with olive oil and serve warm or chilled.
Recipe Tips
- Substitute bread flour if desired.
- Use this in a Chickpea Orzo Salad by tossing with chickpeas, chopped kale, diced red onion, large green olives, diced red peppers, orange segments, chopped fresh oregano, a drizzle of olive oil and a garnish of lemon wedges.
- Make a Sautéed Kale and Orzo Bowl by adding kale sautéed with onions, garlic and chickpeas, julienned sun-dried tomatoes with a garnish of Feta cheese and toasted pine nuts.
Nutrition Facts
- Calories180
- Total Fat8g
- Protein4g
- Total Carbohydrate22g
- Sugars2g
Servings: 16
Serving Size: 2.5 oz portion
Amount Per Serving Calories : 180
| Food Component / Nutrient | Amount | % , Daily Value* |
|---|---|---|
| Total Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 0g | % Value Not Available |
| Monounsaturated Fat | 4&½g | % Value Not Available |
| Polyunsaturated Fat | 1g | % Value Not Available |
| Omega-3 | 0g | % Value Not Available |
| Cholesterol | 0mg | 0% |
| Sodium | 125mg | 5% |
| Total Carbohydrate | 22g | 7% |
| Dietary Fiber | 2g | 7% |
| Soluble Fiber | 0g | % Value Not Available |
| Insoluble Fiber | 1g | % Value Not Available |
| Sugars | 2g | % Value Not Available |
| Protein | 4g | % Value Not Available |
| Vitamin D | Value Not Available | 0% |
| Calcium | Value Not Available | 0% |
| Iron | Value Not Available | 6% |
| Potassium | 50mg | 1% |
| Vitamin A | Value Not Available | 0% |
| Vitamin C | Value Not Available | 0% |
| Vitamin E | Value Not Available | 4% |
| Thiamin | Value Not Available | 6% |
| Riboflavin | Value Not Available | 4% |
| Niacin | Value Not Available | 4% |
| Vitamin B6 | Value Not Available | 0% |
| Folic Acid | Value Not Available | 10% |
| Vitamin B12 | Value Not Available | 0% |
| Pantothenic Acid | Value Not Available | 0% |
| Phosphorus | Value Not Available | 0% |
| Magnesium | Value Not Available | 0% |
| Zinc | Value Not Available | 0% |
| Manganese | Value Not Available | 10% |
| Selenium | Value Not Available | 0% |
| Copper | Value Not Available | 2% |
| Beta-Carotene | Value Not Available | % Value Not Available |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1&½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 1&½,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 1oz-eq,
- Dairy 0c,
- Fats & Oils 1tsp
Carbohydrate Choice
- Carbohydrate Choice1&½
