One‑Pan Tomato Orzo with Shrimp & Spinach
A bright, springy one‑pan orzo with shrimp, tomatoes, spinach and lemon for a high‑protein lunch.
Best for High-protein, vegetable-forward weekday lunch
This Mediterranean‑inspired one‑pan dish turns pantry orzo and a can of tomatoes into a saucy, protein-rich lunch in under 30 minutes. Shrimp and a generous handful of spinach add satiating protein and veg while lemon, parsley and a touch of red pepper brighten each bite. It’s portion‑controlled pasta that feels light, fresh and repeatable for weekday lunches or easy meal prep.
Ingredients
- 30 ml olive oil
- 150 g onion , finely chopped
- 3 garlic cloves , minced
- 15 g tomato paste
- 400 g canned diced tomatoes
- 500 ml vegetable stock , hot or warm
- 240 g orzo
- 500 g raw shrimp , tails removed or left on as preferred
- 150 g baby spinach , roughly chopped if leaves are large
- 1 lemon , zested and juiced
- 20 g fresh parsley , chopped
- 1 g red pepper flakes
- 6 g fine sea salt , or to taste; use less if your stock is salty
- 0.5 g black pepper , or to taste
- 60 g Crumbled feta , for serving (optional – can be omitted)
- 50 g pitted Kalamata olives , halved, for serving (optional – can be omitted)
Instructions
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1
Prep: chop the onion and parsley, mince the garlic, zest and juice the lemon, and pat the shrimp dry; have the canned tomatoes and warm stock ready.
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2
Heat the oil in a large, deep skillet or sauté pan over medium heat. Add the chopped onion and cook until translucent, about 5 minutes, then add the garlic and tomato paste and cook, stirring, 1 minute until fragrant.
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3
Add the dry orzo to the pan and toast, stirring, for about 2 minutes so each grain gets a light sheen — this adds nutty depth and helps the pasta hold its shape.
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4
Pour in the diced tomatoes (with juices) and warm stock, stir to combine, bring to a gentle simmer, then reduce heat to medium-low. Simmer uncovered, stirring occasionally, until the orzo has absorbed most of the liquid and is nearly al dente, about 12 minutes.
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5
Nestle the shrimp into the simmering orzo and scatter the spinach over the top. Continue to cook until the shrimp are opaque and cooked through and the spinach is wilted, about 4–5 minutes; stir once or twice so everything finishes evenly.
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6
Remove the pan from the heat. Stir in lemon zest, lemon juice and chopped parsley, taste and adjust salt and pepper. Let the pan rest 1–2 minutes so the flavors settle and any excess liquid is absorbed.
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7
Serve straight from the pan into bowls, finishing with an optional sprinkle of crumbled feta and halved Kalamata olives if using, plus a drizzle of olive oil and extra lemon wedges.