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Active time
20 minutes
Total time
30 minutes
4 servings
Serving Size
1/4 recipe

2 tablespoons olive oil

1 small red onion, chopped

2 garlic cloves, minced

1 red bell pepper, chopped

1 bunch kale leaves, chopped

2 teaspoons dried oregano

¼ teaspoon red pepper flakes 

½  teaspoon salt

3 tablespoons tomato paste

1 cup uncooked whole wheat orzo

1 (14-ounce) can diced fire roasted tomatoes, no-salt-added

1 (15-ounce) can chickpeas, no-salt-added

2 ½ cups water

¼ cup crumbled feta

2 tablespoons chopped fresh dill

  1. Heat a large Dutch oven or pot over medium-low heat, then warm the olive oil. Add the onion and sauté until it begins to turn translucent and soften, about 5 minutes.
  2. Add the garlic, red pepper, kale, oregano, red pepper flakes, and salt. Saute for 5 minutes or until kale is wilted, using tongs to toss the kale.
  3. Add the tomato paste and cook for an additional minute. Then add the orzo, canned tomatoes, chickpeas, and water. Bring to a boil, then reduce heat to a simmer and cook, about 10 minutes, until orzo softens and liquid is mostly absorbed. Taste and adjust seasoning, if needed. Top with feta and fresh dill before serving.

An Oldways recipe, courtesy of Kelly Toups (adapted from Pinch of Yum)


Calories: 350
Total Fat: 12g
Saturated Fat: 2.5g. Sodium: 600mg
Carbohydrate: 50g
Fiber: 11g
Total Sugar: 7g (Added Sugar: 0g)
Protein: 15g

Yield: 4 servings

Serving Size: 1/4 recipe

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