Combine tomato and water in a small bowl; cover and let stand 15 minutes. Drain well. Chop tomato, and set aside.
Cook orzo according to package directions, omitting salt and fat; drain and set aside.
Coat a small nonstick skillet with cooking spray; place over medium-high heat until hot. Add sweet red pepper and green onions; saute until crisp-tender. Add tomato, parsley, and remaining ingredients to skillet; cook until thoroughly heated, stirring frequently.
Combine vegetable mixture and orzo in a small bowl; toss gently.