recipes3 min read

Orzo with Asparagus

2026-03-04

#dinner#side-dish#vegetarian#low-fodmap#gut-friendly#spring

Orzo with Asparagus

Light and fresh orzo pasta dish with spring vegetables and fresh dill, modified for low-FODMAP diets.

2026-03-04 • 3 min read

Prep Time
10 min
Cook Time
20 min
Servings
4

Nutrition (per serving)

Calories: 215
Protein: 9g
Carbs: 36g
Fat: 4g

* Nutritional values are estimates

Ingredients

  • 1 bunch fresh asparagus
  • 1 tbsp butter
  • ¼ cup chopped green onions (green part only)
  • 2/3 cup orzo pasta
  • 2 cups chicken broth (or vegetable broth)
  • 1 lemon (zest only if citrus-sensitive, or add 1 tbsp juice if tolerated)
  • ¼ tsp salt
  • ¾ cup sugar snap peas
  • ½ cup frozen peas
  • 2 tbsp fresh dill, finely chopped

Instructions

  1. Trim asparagus and cut into 1-2 inch pieces. Set aside.
  2. Melt butter in a 2-quart pan over medium heat.
  3. Add green onions and sauté for 2-3 minutes until softened.
  4. Add orzo and toast, stirring often, until the grains are golden and slightly browned, about 3-4 minutes.
  5. Add the broth, lemon juice (if using), and salt. Bring to a simmer.
  6. Cover and cook for 8 minutes, stirring once or twice to ensure the orzo isn't sticking.
  7. Add the frozen peas and heat until thawed, about 1-2 minutes.
  8. Add asparagus pieces and sugar snap peas. Cook for about 6 more minutes until vegetables are al dente.
  9. Remove from heat and stir in the fresh dill and lemon zest.
  10. Taste and adjust seasoning if needed. Serve warm.
Tags: dinner, side-dish, vegetarian, low-fodmap, gut-friendly, spring
Recipe adapted from: Healthy, My Way by My Nguyen

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
10 min
🔥
Cook Time
20 min
🍽️
Servings
4

Nutrition per Serving

215
calories
9g
protein
36g
carbs
4g
fat

* Nutritional values are estimates

Ingredients

  • ✓1 bunch fresh asparagus
  • ✓1 tbsp butter
  • ✓¼ cup chopped green onions (green part only)
  • ✓2/3 cup orzo pasta
  • ✓2 cups chicken broth (or vegetable broth)
  • ✓1 lemon (zest only if citrus-sensitive, or add 1 tbsp juice if tolerated)
  • ✓¼ tsp salt
  • ✓¾ cup sugar snap peas
  • ✓½ cup frozen peas
  • ✓2 tbsp fresh dill, finely chopped

Instructions

  1. 1Trim asparagus and cut into 1-2 inch pieces. Set aside.
  2. 2Melt butter in a 2-quart pan over medium heat.
  3. 3Add green onions and sauté for 2-3 minutes until softened.
  4. 4Add orzo and toast, stirring often, until the grains are golden and slightly browned, about 3-4 minutes.
  5. 5Add the broth, lemon juice (if using), and salt. Bring to a simmer.
  6. 6Cover and cook for 8 minutes, stirring once or twice to ensure the orzo isn't sticking.
  7. 7Add the frozen peas and heat until thawed, about 1-2 minutes.
  8. 8Add asparagus pieces and sugar snap peas. Cook for about 6 more minutes until vegetables are al dente.
  9. 9Remove from heat and stir in the fresh dill and lemon zest.
  10. 10Taste and adjust seasoning if needed. Serve warm.

Recipe adapted from: Healthy, My Way by My Nguyen

Fresh Spring Flavors

This light and bright orzo dish celebrates spring vegetables with fresh dill and a touch of lemon. It's perfect as a side dish or a light main course.

Low-FODMAP Adaptations

Modified for sensitive stomachs:

  • Green onions only: Uses just the green parts (white bulbs are high-FODMAP)
  • Lemon flexibility: Zest provides flavor without acidity; juice is optional
  • Asparagus portions: Keep to 15g (about 1/10 cup) per serving for FODMAP safety
  • Sugar snap peas: Limited to 5 pods per serving (within FODMAP limits)
  • Frozen peas: Better tolerated than fresh (up to 1 tbsp per serving)

Why This Works for GI Issues

  • No garlic or onions: Uses green parts only for flavor without FODMAPs
  • Gentle vegetables: Spring vegetables are generally easier to digest
  • Fresh herbs: Dill adds flavor and may aid digestion
  • Simple preparation: One-pot cooking means less oil and easier cleanup
  • Broth-based: Cooked in broth rather than heavy cream or sauce

Toasting the Orzo

Don't skip this step! Toasting the orzo adds a nutty, complex flavor to the dish:

  • Stir constantly to prevent burning
  • Look for a golden color and slight browning
  • You'll smell a toasted, nutty aroma when it's ready
  • This step adds depth that makes the dish special

Vegetable Tips

  • Asparagus: Choose medium-thickness spears; very thick ones take longer to cook
  • Al dente is key: Vegetables should be tender but still have a slight bite
  • Fresh vs. frozen peas: Frozen peas are actually sweeter and more convenient
  • Don't overcook: Overcooked asparagus becomes mushy and loses its vibrant color

Serving Suggestions

  • As a side: Pairs beautifully with grilled chicken, salmon, or white fish
  • Light lunch: Serve on its own with a sprinkle of Parmesan cheese
  • Add protein: Toss in cooked shrimp or shredded chicken for a complete meal
  • Greek-inspired: Top with feta cheese (1.5 oz per serving is FODMAP-friendly)

Fresh Herb Options

While dill is traditional and delicious, you can experiment:

  • Basil: Adds a sweet, Italian flair
  • Parsley: Fresh and bright, milder than dill
  • Chives: Mild onion flavor (green parts only)
  • Mint: Unexpected but refreshing with peas

Make It Your Own

  • Add cheese: Parmesan, feta, or fresh mozzarella work well
  • Include tomatoes: Small portions of cherry tomatoes if tolerated (1/5 cup max)
  • Extra veggies: Add zucchini or bell peppers (within FODMAP limits)
  • Lemon butter: Mix extra butter with lemon zest for richness