Orzo is a kind of pasta. It’s formed like rice and utilized in a wide range of dishes.
If you happen to comply with a gluten-free weight loss plan, chances are you’ll surprise when you can eat orzo. Or, possibly you stumbled upon a scrumptious recipe that makes use of orzo and wish to know if you may make it for a pal or member of the family who doesn’t eat gluten.
This publish tells you if orzo is gluten-free and offers some culinary tips about recipes and substitutions.
Gluten is a protein present in wheat and some different grains.
Orzo is an Italian kind of pasta. It’s usually produced from semolina flour, a kind of flour that comes from durum wheat. It may also be produced from all-purpose or complete wheat flour. None of those are gluten-free, so neither is orzo (
As a result of orzo is a small, short-cut pasta, some folks confuse it with rice, a gluten-free grain. Actually, orzo is the Italian phrase for barley, a grain that resembles rice (
Fortunately, though conventional orzo just isn’t gluten-free, there are various gluten-free varieties accessible.
Gluten-free orzo could also be produced from grains apart from wheat, together with rice, corn, or quinoa. It’s also possible to discover orzo produced from cassava, a root vegetable that doesn’t comprise gluten.
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Orzo is often produced from wheat flour and isn’t gluten-free. Nonetheless, there are gluten-free varieties accessible.
Like different varieties of wheat pasta, orzo offers carbohydrates. It could even have added nutritional vitamins and minerals.
A 2-ounce (1/4-cup or 56-gram) serving of dry orzo incorporates (
- Energy: 210
- Protein: 7 grams
- Fats: 1 gram
- Carbohydrates: 44 grams
- Fiber: 2 grams
- Iron: 10% of the Every day Worth (DV)
- Thiamine (vitamin B1): 30% of the DV
- Riboflavin (vitamin B2): 10% of the DV
- Niacin (vitamin B3): 15% of the DV
As you possibly can see, orzo could be a supply of iron and B nutritional vitamins. It’s because many varieties of pasta bought in the US are made with enriched flour containing added nutritional vitamins and minerals (4).
Iron is an important mineral for blood well being, whereas B nutritional vitamins assist your physique acquire vitality from meals (
The carbohydrates in orzo are a source of energy in your physique. Orzo additionally offers some protein, a macronutrient that’s wanted to construct tissues and muscle tissues (
Though orzo is typically mistaken for rice on account of their related appearances, they’ve completely different vitamin profiles.
In contrast with orzo, white rice has an analogous variety of energy and carbohydrates however much less protein and fiber. If enriched, white rice additionally incorporates iron and B nutritional vitamins like orzo (
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Orzo is an effective supply of carbohydrates and offers some protein. If it’s made with enriched flour, it additionally incorporates iron and B nutritional vitamins.
If you happen to comply with a gluten-free weight loss plan and may’t have conventional orzo, take into account buying a gluten-free selection or utilizing gluten-free grains.
You possibly can swap these gluten-free grains for orzo in a recipe:
- arborio rice
- brief grain brown rice
- quinoa
- millet
Specifically, arborio and short-grain brown rice have a starchy consistency when cooked that’s nearer to the feel of orzo than quinoa or millet.
Some manufacturers additionally make gluten-free orzo that’s accessible for buy on-line and at some grocery shops.
Take into account that the vitamin profile of the substitute you select will differ from that of standard orzo. Gluten-free orzo or different grains may additionally be costlier.
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If you happen to want a gluten-free substitute for orzo, you should buy a gluten-free model or use grains like rice or quinoa.
Orzo is utilized in many scrumptious recipes, together with salads, soups, and principal dishes.
Because it’s a kind of Italian pasta, it usually exhibits up in Mediterranean-style recipes. For instance, many orzo dishes characteristic seafood, tomatoes, bell peppers, contemporary herbs, feta cheese, olives, lemon, or garlic.
One in all my favourite methods to eat orzo is in a pasta salad. The sort of recipe tastes scrumptious heat or chilly. Right here’s what you must make a portion for 4 folks:
- 2 cups (280 grams) cooked orzo
- 20 sliced or wedge grape tomatoes
- 1/2 cup (75 grams) crumbled feta cheese
- 1/4 cup (15 grams) chopped parsley
- 2 tbsp. (30 mL) lemon juice
- 1 minced garlic clove
- 1/4 cup (60 mL) additional virgin olive oil
- 2 tbsp. (16 grams) capers
First, whisk collectively the lemon juice, garlic, olive oil, and capers for a dressing. Then, stir by means of the orzo, tomatoes, feta cheese, and parsley. You possibly can, in fact, amend the recipe to style, including additional greens or mixing up the dressing as you want.
To make an orzo recipe gluten-free, substitute with gluten-free orzo or one of many above beneficial gluten-free grains in a 1-to-1 ratio.
Comply with the instructions on the bundle for how one can prepare dinner the merchandise you’re utilizing, because it’ll seemingly differ from the cooking directions for normal orzo.
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Use orzo in soups, salads, seafood dishes, and extra. Gluten-free orzo or a gluten-free grain that resembles orzo will be swapped for normal orzo in a 1-to-1 ratio, though the cooking methodology could change because of this.
Orzo produced from wheat isn’t gluten-free, however there are gluten-free manufacturers accessible produced from different elements.
It’s also possible to substitute with gluten-free grains like arborio rice, quinoa, and millet at a 1-to-1 ratio in your recipes. Take into account, although, that the cooking directions could differ.
If you happen to’re eager about cooking with orzo — gluten-free or common — it tastes scrumptious in soups and salads. Many recipes additionally pair it with seafood.
