A flavorful Mediterranean-style orzo packed with roasted cauliflower, chickpeas, juicy tomatoes, herbs, and creamy feta. Fresh lemon and garlic bring everything together in a bright, satisfying meal.
Ingredients
For the roasted cauliflower:
- 1 large head cauliflower, cut into small florets
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- ½ teaspoon ground cumin
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the orzo:
- 1½ cups (300 g) dry orzo
- 1 tablespoon olive oil
- 1 small yellow onion, finely diced
- 3 cloves garlic, minced
- 1½ cups vegetable broth
- 1 cup water
- 1 cup cherry tomatoes, halved
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- ½ cup Kalamata olives, sliced
- ½ teaspoon dried oregano
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon red pepper flakes, optional
For the lemon dressing:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon Dijon mustard
- 1 small garlic clove, finely grated
- ½ teaspoon dried oregano
- ¼ teaspoon black pepper
- Pinch of salt
For finishing:
- ¾ cup crumbled feta cheese
- ¼ cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- Extra lemon wedges
- Extra feta, optional
Directions
- Roast the cauliflower:
Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper. - Place the cauliflower florets in a large bowl. Add olive oil, smoked paprika, oregano, cumin, garlic powder, salt, and black pepper.
- Toss thoroughly until every piece is evenly coated.
- Spread the cauliflower in a single layer on the baking sheet. Avoid overcrowding so the florets roast instead of steam.
- Roast for 25–30 minutes, turning halfway through, until the cauliflower is golden brown and tender with crispy edges.
- Prepare the orzo:
While the cauliflower roasts, heat 1 tablespoon olive oil in a large skillet or sauté pan over medium heat. - Add the diced onion and cook for 3–4 minutes until softened.
- Add the minced garlic and cook for 30–60 seconds, stirring constantly.
- Add the dry orzo and cook for about 1 minute, stirring, to lightly toast it.
- Pour in the vegetable broth and water. Add cherry tomatoes, chickpeas, oregano, salt, black pepper, and red pepper flakes if using.
- Bring to a gentle boil, then reduce the heat to medium-low.
- Cover and simmer for about 10–12 minutes, stirring occasionally, until the orzo is tender and most of the liquid has been absorbed.
- If the orzo becomes too dry before it is fully cooked, add a small splash of water or broth.
- Make the lemon dressing:
In a small bowl, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, garlic, oregano, black pepper, and salt. - Combine everything:
When the orzo is cooked, gently fold in the roasted cauliflower and sliced Kalamata olives. - Pour the lemon dressing over the mixture and toss gently until everything is well coated.
- Taste and adjust the seasoning. Add additional lemon juice, salt, or pepper if needed.
- Finish:
Sprinkle the crumbled feta, fresh parsley, and mint over the top. - Serve warm with lemon wedges and extra feta if desired.
Tips for the best Mediterranean orzo
- Cut the cauliflower into similar-sized florets so everything roasts evenly.
- Don’t overcrowd the baking sheet; use two trays if necessary.
- Stir the orzo occasionally while cooking to prevent it from sticking.
- Add feta at the end so it stays creamy and crumbly rather than completely melting.
- For extra protein, add grilled chicken, shrimp, or additional chickpeas.
- For a vegan version, omit the feta or use a dairy-free feta alternative.
- Add spinach during the final 2 minutes of cooking for extra greens.
- A handful of toasted pumpkin seeds can add crunch if desired.
Nut information
- The basic recipe contains no peanuts or tree nuts.
- Feta, orzo, vegetable broth, Dijon mustard, olives, and packaged seasonings may carry allergen or cross-contact warnings, so check labels carefully.
- Optional pumpkin seeds are seeds, not tree nuts, but should still be omitted if the person has a seed allergy.
- For a strict nut-free preparation, choose ingredients specifically labeled according to your allergy requirements.
Nutrition estimate
Per serving, based on 6 servings:
- Calories: approximately 520
- Protein: 17 g
- Carbohydrates: 67 g
- Fat: 21 g
- Saturated fat: 5 g
- Fiber: 10 g
- Sugar: 8 g
- Sodium: approximately 780 mg
Q/S
Prep time: 20 minutes
Roasting time: 25–30 minutes
Orzo cooking time: 12 minutes
Total time: About 45–50 minutes
Servings: 6
Difficulty: Easy
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet or microwave with a splash of vegetable broth or water to loosen the orzo. Add fresh feta and lemon juice after reheating for the best flavor.
Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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