Colorful Plant-Powered Orzo for Senior Gut Health and Vitality

Healthy Recipe: Plant Orzo

“Eat the rainbow” is more than a slogan—it’s science-backed advice that supports better digestion, stronger immunity, and long-term vitality. This hearty one-pot meal, adapted from Dr. Tim Spector’s The Food for Life Cookbook, combines orzo pasta with a vibrant mix of vegetables, beans, and herbs for a satisfying dinner rich in fiber and plant diversity. Serves 4.
– Susan Puckett

Ingredients

• 2 tablespoons extra-virgin olive oil

• 1 medium onion, finely chopped

• 1 tablespoon coarsely chopped garlic (about 3 cloves)

• 2 bell peppers (preferably different colors), sliced

• 2 medium zucchinis, sliced into ¼-inch-thick rounds

• 1 leek (white and light green part), thinly sliced

• 2 (14-ounce) cans diced tomatoes

• 1 (14-ounce) can navy or other white beans with liquid

• 2/3 cup orzo pasta

• 2/3 cup pitted olives

• 1 teaspoon sweet paprika

• 1 tablespoon miso or nutritional yeast

• 2½ cups loosely packed basil leaves, torn (plus extra for garnish)

• Juice of ½ lemon

• Salt and black pepper to taste

Instructions

1. Heat olive oil in a large Dutch oven over medium heat. Add onion and sauté until softened, about 3 minutes. Stir in garlic and cook another 30 seconds.

2. Add bell peppers, zucchini, and leek. Cover and reduce heat to medium-low. Cook for 5–8 minutes until slightly softened.

3. Add diced tomatoes, beans (with liquid), orzo, olives, paprika, miso (or nutritional yeast), basil, salt, and pepper. Stir until everything is evenly mixed.

4. Bring to a boil, then reduce heat to medium-low, cover, and simmer for 10 minutes.

5. Turn off heat and let the pot rest, covered, for another 10 minutes so the orzo absorbs the liquid.

6. Squeeze lemon juice over the dish and serve warm, garnished with extra basil if desired.

Why This Recipe Is Great for Senior Fitness

• Gut-Friendly Fiber and Variety: Over 10 plant ingredients support digestion and microbiome health, key for seniors’ overall wellness.

• Anti-Inflammatory Nutrients: Olive oil, garlic, miso, and colorful vegetables provide antioxidants that help reduce inflammation and promote energy.

• Low-Impact Cooking, High Reward: One-pot simplicity means minimal prep and cleanup—a great option for busy or mobility-limited seniors.