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Mediterranean-style orzo with prawns

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  • High in protein
  • High in dietary fibre
  • No added sugar
  • Soy free
  • Sesame free
  • Peanut free
  • Nut free
  • Egg free

Coles ambassador and foodie Mary Kalifatidis shares her delicious recipe for orzo with prawns. Full of flavour, it’s perfect for entertaining.

  • Serves6, as a starter
  • Cook time30 minutes
  • Prep time15 minutes, + cooling time
Mediterranean-style orzo with prawns


  • 1 1/2 cups (330g) dried orzo (risoni)
  • 1 red capsicum, seeded, chopped
  • 1 yellow capsicum, seeded, chopped
  • 1 eggplant, cut into 2cm pieces
  • 2 small zucchini, cut into 2cm pieces
  • 2 tbs olive oil
  • 2 tsp dried oregano
  • 1kg Coles Thawed Australian MSC* Raw Banana Prawns, peeled (from the deli)
  • 1 cup finely chopped flat-leaf parsley
  • 1 cup (160g) mixed olives
  • 100g fetta, crumbled

Mustard dressing

  • 1/4 cup (60ml) olive oil
  • 1 tsp Maldon Smoked Sea Salt
  • 1/4 tsp dried oregano
  • 1 lemon, juiced
  • 1 tsp Dijon mustard
  • 1 garlic clove, crushed
  • 1 tbs white balsamic vinegar or white wine vinegar

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Cook the orzo in a large saucepan of boiling water following packet directions or until al dente. Refresh under cold water. Drain well.
  2. Step 2

    Meanwhile, preheat oven to 180°C. Line a baking tray with baking paper. Arrange the combined capsicum, eggplant and zucchini on the lined tray. Drizzle with 1 tbs of the oil and sprinkle with oregano. Season. Bake for 20 mins or until tender and golden brown. Set aside to cool.
  3. Step 3

    Heat half the remaining oil in a large non-stick frying pan over medium-high heat. Add the prawns to the pan and cook, in batches, for 1-2 mins each side or until prawns curl and change colour. Transfer to a heatproof bowl. Season.
  4. Step 4

    Meanwhile, to make the mustard dressing, combine the oil, salt, oregano, lemon juice, mustard, garlic and vinegar in a screw-top jar and shake until well combined.
  5. Step 5

    Place the orzo, capsicum mixture, prawns and parsley in a large bowl. Drizzle with the dressing and toss to combine. Arrange on a serving platter. Sprinkle with olives and fetta.

Nutrition Information

Per Serve

Energy: 2299kJ/550 Cals (26%)

Protein: 30g (60%)

Fat: 26g (37%)

Sat fat: 6g (25%)

Carb: 46g (15%)

Sugar: 7g (8%)

Fibre: 7g (23%)

Sodium: 1476mg (74%)

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