This Roasted Capsicum Orzo with Eggplant and Prawns recipe is saucy, smoky and packed with vegetables. Sweet roasted capsicum, onion and garlic are blended into a silky sauce, then stirred through orzo with golden eggplant and baby spinach. Finished with garlicy lemon prawns, it’s a colourful dinner that also happens to be perfect for meal prep.
I made this recipe as part of my Whimsical Meal Prep series because meal prep should still feel exciting and beautiful! The roasted capsicum sauce is so simple but has the most gorgeous colour and flavour. There’s no cream or tinned tomato in it, just properly roasted vegetables blended until smooth.
The eggplant is roasted on the same tray but kept separate from the sauce, so you still get those lovely golden pieces throughout the orzo. It’s saucy, filling and comes in at around 400 calories per serving with plenty of protein from the prawns.
Looking for other Whimsical Meal Prep ideas? You'll love my Kimchi Pancakes with Korean Marinated Eggs or my One Tray Miso Chicken Cabbage Rice Bake.
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Why you should make this Roasted Capsicum Orzo with Eggplant and Prawns
1. The sauce is made almost entirely from vegetables
Roasted capsicum, brown onion and garlic create a naturally sweet, smoky and silky sauce without needing cream or tinned tomatoes.
2. It’s perfect for meal prep
The recipe makes four generous servings and reheats beautifully. Just add a splash of water before reheating to loosen the sauce again.
3. It doesn’t feel like boring meal prep
The bright capsicum sauce, golden eggplant, wilted spinach and juicy prawns make this feel like a proper dinner rather than sad desk food.
Ingredients
Capsicum: Roasting brings out its natural sweetness and gives the sauce its gorgeous red colour.
Lebanese eggplant: Roasted until golden and stirred through at the end so it keeps some texture.
Brown onion: Adds sweetness and savoury depth to the capsicum sauce.
Garlic: Roasted in the sauce and also used to flavour the prawns.
Orzo: A small rice-shaped pasta that catches all of the roasted capsicum sauce.
Baby spinach: Adds extra vegetables and wilts straight into the hot orzo.
Prawns: Quick to cook, naturally high in protein and delicious with garlic and lemon.
Smoked paprika: Enhances the smoky flavour of the roasted capsicum.
Lemon: The zest flavours the prawns while the juice brightens the finished orzo.
Olive oil: Used to roast the vegetables and cook the prawns.
Fresh herbs: Basil or parsley adds colour and freshness at the end.
See recipe card for quantities.
Instructions
Step 1: Add the capsicum, eggplant, onion and garlic to a large roasting tray. Drizzle with olive oil, season generously with salt and pepper, then roast until soft and caramelised around the edges.
Step 2: Transfer the roasted capsicum, onion and garlic to a blender with a splash of stock, smoked paprika and chilli flakes. Blend until completely smooth, keeping the roasted eggplant separate.
Step 3: Season the prawns with garlic, lemon zest, salt and pepper, then cook in a very hot frying pan for 60–90 seconds per side, until golden and only just cooked through.
Step 4: Add the cooked orzo, roasted eggplant, baby spinach and capsicum sauce to a large pan. Stir over low heat until the spinach has wilted and everything is coated, adding a splash of stock if needed. Finish with lemon juice and fresh herbs, then serve with the prawns.
Hint: Keep the orzo saucy
The orzo will continue absorbing the sauce as it sits, particularly if you’re meal prepping it. Leave it slightly looser than you think it needs to be and add a splash of water before reheating.
Substitutions
Chicken: Replace the prawns with grilled chicken breast or chicken tenderloins.
Other pasta: Use another small pasta shape if you can’t find orzo.
Spinach: Baby kale or rocket can be stirred through instead.
Herbs: Use basil, parsley or a combination of both.
Vegetarian option: Leave out the prawns and add chickpeas, butter beans or crumbled feta.
Equipment
I try to avoid plastic so i love this glass blender from Magimix
Storage
Divide the orzo and prawns among four airtight containers and refrigerate for up to 3 days. To reheat, add 1–2 tablespoons of water to each serving and microwave gently until hot. Avoid overheating the prawns, as they can become rubbery.
FAQ
Can I make the roasted capsicum sauce ahead of time?
Yes. Roast and blend the vegetables, then store the sauce in an airtight container in the fridge for up to 3 days.
Do I need to peel the capsicums?
No. Once the capsicums are roasted and blended thoroughly, the skins disappear into the sauce. You can peel them if you want an exceptionally smooth result, but I don’t think it’s necessary.
Can I use frozen prawns?
Yes. Defrost them completely, drain away any liquid and pat them dry before seasoning and cooking. This helps them sear instead of steaming.
Why has my orzo become dry?
Orzo continues absorbing liquid as it cools. Stir through a splash of water or stock before reheating and it will become saucy again.
Can I freeze this recipe?
The roasted capsicum orzo can be frozen, but I prefer the texture of the prawns when freshly cooked or refrigerated. Freeze the orzo separately for up to 2 months and add freshly cooked prawns when serving.
Related
Looking for other recipes like this? Try these:
Roasted Capsicum Orzo with Eggplant and Prawns
Ingredients
- 2 large red capsicums deseeded and roughly chopped
- 1 large brown onion sliced into wedges
- 5 garlic cloves peeled
- 2 Lebanese eggplants sliced into rounds
- 1 tablespoon olive oil
- Salt and pepper
- 180 g dry orzo
- 100 g baby spinach
- Approximately 200ml chicken or vegetable stock plus extra if needed
- 1 teaspoon smoked paprika
- Chilli flakes to taste
- Juice of ½ lemon
- Handful of fresh basil or parsley roughly chopped
Prawns
- 500 g raw peeled prawn meat
- ½ tablespoon olive oil
- 1 garlic clove finely grated
- Zest of 1 lemon
- Salt and pepper
- Chilli flakes to taste
Instructions
- Preheat the oven to 220°C fan. Add the capsicum, onion, garlic and eggplant to one or two large roasting trays, keeping everything in a single layer.
- Drizzle the vegetables with 1 tablespoon olive oil and season generously with salt and pepper. Toss well, then roast for 25 - 35 minutes, until soft and caramelised around the edges. Remove the garlic earlier if it begins to darken too much.
- Meanwhile, cook the orzo in a large saucepan of generously salted boiling water according to the packet instructions. Drain when just tender, reserving a little pasta water.
- Keep the roasted eggplant separate. Transfer the roasted capsicum, onion and garlic to a blender. Add the smoked paprika, chilli flakes and approximately 200ml stock, then blend until completely smooth.
- Toss the prawns with the remaining ½ tablespoon olive oil, grated garlic, lemon zest, chilli flakes, salt and pepper.
- Heat a large frying pan over high heat. Cook the prawns for approximately 60 - 90 seconds per side, until golden and only just cooked through. Cook them in batches if necessary to avoid overcrowding the pan.
- Add the cooked orzo, roasted eggplant, baby spinach and capsicum sauce to a large pan. Stir over low heat until everything is coated and the spinach has wilted. Add a splash of stock or reserved pasta water if the sauce needs loosening.
- Stir through the lemon juice and fresh herbs, then taste and adjust the seasoning.
- Divide the orzo among four bowls or meal-prep containers and top with the prawns and extra herbs.
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