Spelt Orzo with Roasted Pumpkin and Feta

Roasted Pumpkin Spelt Orzo with Feta pairs caramelized pumpkin with nutty spelt orzo and salty feta in one warm bowl. The pumpkin roasts until the edges turn deep gold, while the orzo stays firm underneath the creamy pockets of cheese.

This dish works for a weeknight dinner or a make-ahead lunch. You roast the pumpkin on one pan, cook the orzo in one pot, then fold everything together at the end.

Spelt orzo has a firmer bite than regular wheat orzo, so it holds its shape well once it sits in the fridge. The flavors stay clean because the pumpkin caramelizes separately from the pasta.

You can swap in butternut squash if pumpkin is out of season. The recipe stays flexible, and it scales up easily for a crowd.

Why You'll Love This Recipe

One pan roasts the pumpkin while orzo cooks separately
Feta stays in soft chunks, not melted throughout
Works warm or cold for next-day lunches
Budget-friendly ingredients you likely already have on hand

Wooden spoon stirring golden roasted pumpkin cubes into spelt orzo with feta melting in a cast-iron skillet

Ingredient Notes

pumpkin: Use a firm variety like sugar pumpkin or swap in butternut squash for the same roasting time.
spelt orzo: Spelt orzo has a nuttier bite than wheat orzo and cooks a minute or two faster, so check it early.
feta: Block feta packed in brine holds its shape better than pre-crumbled feta, which can turn dry.
pumpkin seeds: Toast raw pumpkin seeds in a dry skillet for a few minutes to bring out their crunch.
baby spinach: Baby spinach wilts quickly from the residual heat of the orzo, no extra cooking needed.
lemon: Fresh lemon juice and zest cut through the richness of the feta and olive oil.

Two rustic bowls of pumpkin spelt orzo on a wood table with linen napkins, lemon wedges, and a glass of white wine

Prep Time 15 mins

Cook Time 30 mins

Total Time 45 mins

Cooking Method: Mixed

Cuisine: Mediterranean-Inspired

Courses: Dinner

Difficulty: Easy

Cooking Temp: 200 C

Servings: 4

Estimated Cost: 2.50

Calories: 441

Best Season: Fall, Winter

Dietary: Contains Dairy, Contains gluten (spelt), Vegetarian

Description

This dish combines oven-roasted pumpkin, spelt orzo, and crumbled feta folded with spinach and lemon for a warm, balanced bowl.

Ingredients

For the Roasted Pumpkin

600 g pumpkin (or butternut squash), peeled and cubed (cut into 2 cm cubes)
2 tbsp olive oil
1 tbsp fresh thyme leaves (or 1 tsp dried)
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp chili flakes (optional)

For the Spelt Orzo

250 g spelt orzo
1.2 l vegetable stock (or water)
1/2 tbsp olive oil
1 red onion, finely chopped (small (about 80 g))
2 garlic cloves, minced

To Finish

80 g baby spinach
150 g feta cheese, crumbled (block feta preferred)
30 g pumpkin seeds, toasted
1 lemon, zest and juice
salt and black pepper (to taste)

Instructions

Roast the Pumpkin

1
Heat the oven to 200C / 400F. Line a sheet pan (33 x 46 cm / 13 x 18 inch) with parchment paper.
2
Toss the pumpkin cubes with 2 tbsp olive oil, thyme, salt, pepper, and chili flakes on the pan. Spread them in a single layer, without crowding.
3
Roast for 25 to 28 minutes, turning once, until the edges turn deep golden brown and a fork slides through the flesh with no resistance.

Cook the Orzo

4
While the pumpkin roasts, bring the vegetable stock to a boil in a 3-quart / 2.8 L saucepan. Add the spelt orzo and cook for 7 to 9 minutes, checking at 7 minutes since spelt orzo cooks faster than wheat orzo and turns mushy past al dente.
5
Drain the orzo in a colander, reserving 120 ml / 1/2 cup of the cooking liquid.
6
In a 10-inch / 26 cm skillet, heat the remaining 1/2 tbsp olive oil over medium heat. Add the onion and cook for 3 to 4 minutes until soft. Stir in the garlic and cook for 30 seconds until fragrant.

Assemble the Bowl

7
Add the drained orzo to the skillet with the onion. Stir in a splash of the reserved cooking liquid to loosen everything and coat the pasta.
8
Fold in the roasted pumpkin, baby spinach, lemon zest, and lemon juice. Stir gently over low heat for 1 to 2 minutes, until the spinach wilts.
9
Remove the skillet from the heat and fold in the feta, leaving some chunks intact. Season with salt and pepper to taste.
10
Spoon into bowls and top with the toasted pumpkin seeds. Serve warm.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 441kcal

% Daily Value *
Total Fat 22g34%
Saturated Fat 9g45%
Cholesterol 35mg12%
Sodium 480mg20%
Potassium 520mg15%
Total Carbohydrate 56g19%
Dietary Fiber 6g24%
Sugars 5g
Protein 17g34%

Vitamin A 9000 IU
Vitamin C 12 mg
Calcium 220 mg
Iron 3 mg
Vitamin E 2 mg
Vitamin K 40 mcg
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 3 mg
Vitamin B6 0.2 mg
Folate 60 mcg
Vitamin B12 0.4 mcg
Phosphorus 220 mg
Magnesium 60 mg
Zinc 1.8 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

Cut pumpkin into uniform cubes for even roasting.
Drain orzo well to avoid a watery finished dish.
Fold feta in off the heat to keep chunks intact.
Reserve orzo cooking water before draining, for loosening the dish later.

Keywords: roasted pumpkin spelt orzo, spelt orzo with feta, pumpkin orzo recipe, spelt pasta pumpkin, vegetarian spelt dinner

Equipment

sheet pan 33 x 46 cm / 13 x 18 inch
3-quart / 2.8 L saucepan
10-inch / 26 cm skillet
colander
mixing bowls
chef's knife

Tips

Cut pumpkin into even 2 cm cubes so every piece roasts and caramelizes at the same rate.
Check spelt orzo at 7 minutes, since it cooks faster than wheat orzo and turns mushy if left too long.
Reserve a cup of orzo cooking liquid before draining, so you can loosen the dish without extra oil.
Add feta off the heat so it stays in soft chunks instead of melting into the orzo.
Toast pumpkin seeds in a dry skillet for 3 minutes until they pop, for extra crunch on top.

Variations

Swap feta for goat cheese for a tangier, creamier finish that melts slightly into the warm orzo.
Stir in crispy sage leaves fried in butter for an earthy, aromatic layer on top of the bowl.
Add cooked chickpeas or white beans for extra protein and a heartier, more filling dinner.

Storage and Reheating

Roasted Pumpkin Spelt Orzo with Feta keeps well in the fridge for 3 to 4 days in an airtight container.

Reheat individual portions in a skillet over medium heat with a splash of water or stock, stirring for 3 to 4 minutes until warmed through. A microwave works too, at 1-minute intervals, stirring in between so the feta doesn't turn rubbery.

This dish doesn't freeze well because the pumpkin turns soft and the feta separates once thawed. Make the pumpkin and orzo elements ahead, then fold everything together within a day or two of cooking for the best texture.

Serving Suggestions

Roasted Pumpkin Spelt Orzo with Feta works as a stand-alone dinner or a side dish next to roasted chicken or grilled fish.

Serve it warm with a simple green salad and a squeeze of lemon on the side. A slice of crusty bread rounds out the meal and helps soak up any juices left in the bowl.

For a heartier plate, top individual servings with a fried egg or a handful of extra toasted pumpkin seeds.

Read it online: https://greatbritishspeltrecipes.com/recipe/roasted-pumpkin-spelt-orzo-with-feta/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!