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


  • 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

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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