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Baked orzo with harissa prawns on a blue plate with a wedge of lemon and fork
Baked orzo with harissa prawns

Flavour prawns with harissa, dill, garlic and lemon, then serve swirled through orzo pasta for a speedy but sophisticated midweek dinner

Chicken marbella on a bed of rice with a glass next to it
Chicken marbella with orzo

A retro classic with no chopping required – marinate the chicken overnight, then tip into a baking dish and it’s good to go

Try our harissa, butter bean and red pepper orzo, then try baked orzo with harissa prawns, orzo risotto with cavolo nero, peas and chilli, or roast savoy cabbage with orzo.

This recipe comes with all the nutrient-dense extras to enjoy during the luteal phase of your cycle, when your body is using more energy and needs extra carbs to help carry out its job in prepping for your period. It’s high in fibre from the beans, rich in the antioxidant lycopene from the tomatoes (known for its potent anti-inflammatory properties and for keeping free-radical levels in balance, and protecting your body against chronic health conditions such as cancer, diabetes, heart disease and Alzheimer’s).

The taste of the micronutrient-powered fresh basil and parsley, along with the zesty freshness of the lemon, contrast with the smoky-sweet harissa and just works so well. And, for a complete protein boost, add prawns, chicken or tofu – your next one-pot dinner!

Recipes extracted from The Hormone Balance Handbook by Jessica Shand (£22, Thorsons). Photographs: Lizzie Mayson. Recipes are sent by the publisher and not retested by us.

Jess Shand is a registered naturopathic nutritionist and hormone health specialist, focussing on female health optimisation. She studied nutritional therapy at the college of naturopathic nutrition as well as additional training in pre- and post-natal nutrition, behaviour change and health coaching. She now runs a nutrition clinic. Her book, The Hormone Balance Handbook, is out now. @jessicashand_

Harissa, butter bean and red pepper orzo recipe

  • extra-virgin olive oil
    for frying
  • 1 red onion
    finely chopped
  • 2 medium red peppers
    finely chopped
  • 5 garlic cloves
    grated
  • 400g tin of chopped tomatoes
  • 1½ tbsp tomato purée
  • 1 tbsp harissa paste
  • ½ tsp dried chilli flakes (optional)
  • 500ml vegetable stock
  • 150g orzo
  • 400g tin of butter beans
    drained and rinsed
  • large handful each of chopped basil and parsley
  • large handful of cavolo nero
  • 1 tsp grated lemon zest
  • feta
    crumbled, to serve (optional)
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    Method

    • step 1

      Heat a drizzle of oil in a big pot over a medium heat. Fry the onion, peppers, garlic and tomatoes for a few minutes

    • step 2

      Add the tomato purée, harissa, chilli flakes (if using) and a pinch each of sea salt and ground black pepper, and stir well.

    • step 3

      Pour in the stock, along with the orzo and beans. Add the basil, parsley, cavolo nero and lemon zest, and give it all a good stir.

    • step 4

      Bring to the boil, then reduce the heat and simmer for 10 mins, stirring to prevent the orzo from sticking. Serve as it is or with crumbled feta on top.

    More ways with orzo.

    Chicken marbella on a bed of rice with a glass next to it

    Authors

    Jess Shand
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