Charred cauliflower, lemon & caper orzo

A plate of food with a slice of pizza Easy Healthy Recipes

Preparation and cooking time

  • Prep:5 mins
  • Cook:20 mins
  • Easy
  • Serves 1, plus 1 lunchbox for leftovers

Make this easy orzo and cauliflower dish in just 25 minutes. It serves one for a main meal, plus there’s leftovers to enjoy for lunch the next day

Nutrient Unit
kcal 236
fat 4g
saturates 1g
carbs 38g
sugars 4g
fibre 5g
protein 9g
salt 0.3g
Ginger chicken & green bean noodles


  • ½ cauliflower , broken into florets, stalk chopped into cubes
  • 2 tsp olive oil
  • 100g orzo
  • 2 tsp capers , drained and rinsed
  • 1 small garlic clove , sliced
  • ½ lemon , zested and juiced
  • 100ml low-salt vegetable stock (check it’s vegan, if required)
  • handful of rocket leaves , to serve


  • STEP 1

Heat the grill to high. Toss the cauliflower with half the oil and some seasoning. Tip onto a baking tray and grill for 15-20 mins until golden, charred, and tender all the way through.

  • STEP 2
Meatball & tomato soup

Meanwhile, cook the orzo in a pan of boiling salted water for 8 mins, or until al dente. Drain.

  • STEP 3

Heat the remaining oil in a frying pan and sizzle the capers and garlic until golden. Stir in the orzo, cauliflower, lemon zest and juice and the stock. Bubble for 1 min, then spoon half into a bowl and top with the rocket. Leave the leftovers to cool for the lunchbox, see tip below.

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