Whole wheat tomato orzo - served with feta and olives

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Whole wheat tomato orzo

Name: Whole wheat tomato orzo - served with feta and olives
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
Yield: 4 persons
Cuisine: Italian
Ingredients: 275 gram whole wheat orzo; 250 ml passata; 2 red onions; 2 garlic cloves; 2 grilled bell peppers; Pepper and salt to taste; 500 ml vegetable stock; Olive oil; A handful of Kalamata olives; 100 gram feta; 2 sprigs fresh parsley

Listen to this recipe

This whole wheat tomato orzo with bell peppers is an ideal weekday meal packed with flavors. This vegetarian orzo is ready in 40 minutes and is extra delicious with feta and olives.

Nutrition balance score

Great

8.2/10

Glycemic Index

Glycemic Load

48.91 (Low)

35.12 (High)

Nutrition per serving

Kcal

453.96 kcal

Carbohydrates
Of which sugars

71.80 g
16.67 g

Total fat
Of which saturated fats

11.89 g
5.58 g

Proteins

16.16 g

Fiber

7.26 g

Sodium

1530.34 mg

View all nutrients

Orzo is a wonderful type of pasta that looks like rice, and whole wheat orzo is an even healthier choice. This whole wheat tomato orzo with grilled peppers is a fantastic vegetarian meal and is even vegan without feta.

You can use different types of olives, but Kalamata olives have a rich flavor and a firm texture, making them perfect to compliment the creamy feta and orzo.

Recipe whole wheat tomato orzo

Recipe whole wheat tomato orzo allergens

This recipe contains the following allergens. Click on the allergen to search for alternative recipes.

Gluten

Celery

Milk

Made by Véronique

Published at 2025-01-15, this recipe is for 4 persons and takes 40 minutes.

Founder of Ohmydish (since 2014), she prefers to spend all day in the kitchen. Once working in the hospitality industry as an independent chef, she loves helping you gain confidence in the kitchen. With her easy-to-follow recipes, handy tips, and cooking knowledge, you'll make the most delicious dishes yourself! The recipes are accessible to everyone, from beginners to advanced home cooks.

Updated at: 2025-07-19

Let's get started

Preparation time

5 minutes

Time cooking

35 minutes

Total time

40 minutes

Preparation – 5 minutes

Peel the red onions and garlic cloves, then chop them finely.

Cut the grilled bell peppers into small pieces. Chop the parsley and set aside.

Making whole wheat orzo with tomato – 35 minutes

Heat a splash of olive oil in a deep pan and sauté the onion and garlic until the onion becomes translucent.

Add the orzo and cook for about 5 more minutes, until the orzo becomes slightly translucent.

Add the bell pepper along with the passata and season with pepper and salt. Let everything cook for about 3 minutes, then lower the heat.

Orzo (whole wheat) with olives in tomato sauce

Gradually add the vegetable stock, stirring occasionally so the orzo can absorb the liquid. Keep adding vegetable stock until the orzo is cooked.

Season again with pepper and salt, then serve the orzo topped with crumbled feta, Kalamata olives, and fresh parsley. Enjoy!

Tips!

What are Kalamata olives?

Kalamata olives are dark purple in color and have a rich flavor and firm texture.

How long can I store orzo?

You can refrigerate the tomato orzo for up to 3 days. It's best to store the olives and feta separately.

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Nutritional values

Per 1 serving / piece:

Pay attention! These indicated nutritional values are based on standard tables and are therefore an estimated total. No rights can be derived from the data in the nutritional value table.

General

Kcal

453.96 kcal

Carbohydrates
Of which sugars

71.80 g
16.67 g

Total fat
Of which saturated fats

11.89 g
5.58 g

Proteins

16.16 g

Fiber

7.26 g

Sodium

1530.34 mg

Show vitamines & minerals

Minerals

Iron

3.68 mg

Calcium

293.00 mg

Magnesium

32.38 mg

Potassium

32.38 mg

Phosphorus

164.54 mg

Copper

0.13 mg

Zinc

1.52 mg

Iodine

0.54 µg

Selenium

0.02 µg

Vitamins

Vitamine C

135.91 mg

Vitamine D

0.00 mg

Vitamine A

0.15 mg

Vitamine B1

0.93 mg

Vitamine B2

0.38 mg

Vitamine B6

4.00 mg

Vitamine B12

0.08 µg

Folic acid

188.59 µg

Vitamine E

0.08 mg

Vitamine K

2.86 µg

Vitamine K1

0.00 µg

Handy! Scroll this table horizontally to see all nutritional values per ingredient

Amount		Ingredient	Allergens	Kcal	Carbs	Carbs of which sugars	Fat	Fat of which saturated	Protein	Fibers	Sodium	Iron	Calcium	Magnesium	Potassium	Phosphorus	Copper	Zinc	Iodine	Selenium	Vitamin C	Vitamin D	Vitamin A	Vitamin B1	Vitamin B2	Vitamin B6	Vitamin B12	Vitamin B11	Vitamin E	Vitamin K	Vitamin K1
68.75	gram	whole wheat orzo	gluten	248.19	51.08 g	1.58 g	1.03 g	0.21 g	8.18 g	2.27 g	-	1.92 mg	112.75 mg	-	130.63 mg	-	-	-	-	-	-	-	-	0.69 mg	0.21 mg	3.71 mg	-	123.75 µg	-	-	-
62.5	ml	passata		63.75	11.50 g	8.63 g	2.38 g	0.75 g	1.75 g	0.75 g	125.00 mg	0.25 mg	12.50 mg	12.50 mg	312.50 mg	37.50 mg	0.01 mg	0.04 mg	-	-	15.00 mg	-	0.06 mg	0.19 mg	0.01 mg	0.08 mg	-	18.75 µg	-	-	-
0.5		red onions		22.50	3.81 g	3.81 g	0.13 g	0.06 g	0.75 g	1.56 g	5.63 mg	0.31 mg	18.75 mg	6.25 mg	109.38 mg	26.25 mg	0.05 mg	0.50 mg	-	-	4.06 mg	-	-	0.02 mg	0.02 mg	0.08 mg	-	6.25 µg	-	-	-
0.5	clove	garlic		2.10	0.42 g	0.01 g	-	-	0.09 g	0.03 g	0.06 mg	0.02 mg	2.55 mg	0.30 mg	9.00 mg	1.95 mg	-	0.02 mg	0.02 µg	-	0.21 mg	-	-	-	-	0.01 mg	-	0.06 µg	-	-	-
0.5		grilled bell peppers		19.50	3.38 g	2.63 g	-	-	0.75 g	1.50 g	7.50 mg	0.30 mg	15.00 mg	7.50 mg	262.50 mg	3.75 mg	0.02 mg	0.19 mg	-	-	112.50 mg	-	0.07 mg	0.02 mg	0.05 mg	0.11 mg	-	37.50 µg	-	-	-
		pepper and salt		4.39	1.13 g	0.01 g	0.06 g	0.02 g	0.18 g	0.44 g	339.13 mg	0.09 mg	4.00 mg	1.33 mg	11.09 mg	1.51 mg	0.01 mg	0.01 mg	0.52 µg	0.02 µg	1.34 mg	-	-	-	-	0.01 mg	-	0.18 µg	0.08 mg	2.86 µg	-
125	ml	vegetable stock	celery	7.50	0.13 g	-	0.63 g	0.38 g	0.63 g	-	462.50 mg	0.25 mg	5.00 mg	0.63 mg	5.00 mg	3.75 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
		olive oil		2.03	-	-	0.23 g	0.03 g	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
0.25	small handful	a of kalamata olives		20.40	0.03 g	-	2.07 g	0.38 g	0.21 g	0.63 g	315.00 mg	0.22 mg	14.25 mg	3.00 mg	6.75 mg	2.55 mg	0.03 mg	0.03 mg	-	-	-	-	0.01 mg	-	0.01 mg	-	-	-	-	-	-
25	gram	feta	milk	63.00	0.30 g	-	5.38 g	3.75 g	3.55 g	-	275.00 mg	0.18 mg	107.50 mg	-	155.00 mg	85.00 mg	-	0.73 mg	-	-	-	-	-	-	0.08 mg	-	0.08 µg	-	-	-	-
0.5	sprig	fresh parsley		0.60	0.03 g	-	-	-	0.08 g	0.08 g	0.53 mg	0.13 mg	0.70 mg	0.88 mg	14.88 mg	2.28 mg	-	0.02 mg	-	-	2.80 mg	-	0.02 mg	-	0.01 mg	-	-	2.10 µg	-	-	-
				453.96	71.80 g	16.67 g	11.89 g	5.58 g	16.16 g	7.26 g	1530.34 mg	3.68 mg	293.00 mg	32.38 mg	1016.71 mg	164.54 mg	0.13 mg	1.52 mg	0.54 µg	0.02 µg	135.91 mg	-	0.15 mg	0.93 mg	0.38 mg	4.00 mg	0.08 µg	188.59 µg	0.08 mg	2.86 µg	-