Mediterranean Orzo, Bean & Butternut Squash Salad

Name: Mediterranean Orzo, Bean & Butternut Squash Salad
Prep time: 5 min
Cook time: 20 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 80g orzo pasta; 150g butternut squash (grated); 125g butter beans (drained and rinsed); 125g red kidney beans (drained and rinsed); Salt to taste; 2-3 gem lettuce leaves; 1 tsp vegetable oil; 1 tsp cumin seeds; 1 tsp dried mixed herbs; 1/2 tsp ground coriander; Freshly ground black pepper to taste; Pinch of turmeric powder

Warm & Nutritious

Diabetes Nutrition Weight Loss Gut Health & IBS

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A warm Mediterranean salad of tender orzo, roasted butternut squash and mixed beans, packed with fibre and plant protein for a hearty, satisfying bite.

Prep5 min

Cook20 min

Serves2 servings

Nutrition per serving

424kcal

20gProtein

20gFibre

79gCarbs

6gFat

Nutritionist’s Note

I often recommend this warm Mediterranean orzo salad to clients managing type 2 diabetes because the blend of high‑fibre butter beans, kidney beans and grated butternut squash (20 g fibre per serving) helps blunt post‑prandial glucose spikes while still delivering 20 g of plant protein for satiety. The modest 6 g of fat and the inclusion of cumin seeds also support gut motility, making it a gentle option for those with sensitive digestion. With 424 kcal and a generous carbohydrate load from whole‑grain orzo, it works well as a balanced lunch on active weight‑loss programmes when paired with a light vinaigrette.

Ingredients

80g orzo pasta
150g butternut squash (grated)
125g butter beans (drained and rinsed)
125g red kidney beans (drained and rinsed)
Salt to taste
2-3 gem lettuce leaves
1 tsp vegetable oil
1 tsp cumin seeds
1 tsp dried mixed herbs
1/2 tsp ground coriander
Freshly ground black pepper to taste
Pinch of turmeric powder

Method

Bring a small saucepan of water to the boil. Cook the orzo for 7 minutes, then drain and set aside.
Heat the oil in a non-stick pan over medium-low heat. Add the cumin seeds and let them pop.
Add the butter beans and kidney beans. Cover and cook on low heat for 6 minutes.
Add the grated butternut squash and stir well. Cook on low heat for a further 4 minutes.
Add the mixed herbs, coriander, turmeric, salt and lettuce leaves. Stir for one minute.
Add the cooked orzo to the pan and mix thoroughly. Cook for 2 minutes, then serve.

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Storage

Keep leftovers in an airtight container in the fridge for up to 3 days. Freezing is not recommended as the cooked squash and lettuce will turn watery upon thawing. Serve cold straight from the fridge as a grain salad, or gently reheat in a microwave with a splash of water to loosen the orzo.

Tips

To maximise the absorption of fat-soluble beta-carotene from the butternut squash, drizzle the finished dish with a teaspoon of extra virgin olive oil and a squeeze of fresh lemon juice just before serving.
If you are preparing this for meal prep, swap the gem lettuce for sturdy chopped spinach or kale; gem lettuce wilts significantly when heated and will become soggy when stored.
Ensure you grate the butternut squash on the coarse side of a grater so it cooks through in 4 minutes while retaining enough texture to prevent the orzo mixture from turning mushy.