Easy Mediterranean Orzo Recipe

Name: Easy Mediterranean Orzo Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Italian, Mediterranean, European
Ingredients: 1/2 garlic head, or more to taste; 2 cups cherry tomatoes; 1 bunch broccolini; 1 cup cooked chickpeas; 6 black olives, pitted and chopped; 1 tsp dry oregano; 1/2 tsp chili flakes; 1/4 tsp sea salt flakes; 1 tbsp olive oil; ⅔ cup dry orzo (also called risoni in Australia); 1 tsp veg stock powder (low sodium preferred); 1 tbsp fresh lemon juice; 100 g baby spinach; 2 tbsp pine nuts, toasted; 1/2 cup fresh basil

6 steps

Prep:10minCook:30min

Cosy and nutritious, this plant-based Easy Mediterranean Orzo is ideal for a simple vegan mid-week dinner. It combines garlic, cherry tomatoes, broccolini, chickpeas, and olives with orzo, creating a wholesome and delicious meal.

Updated at: Sat, 14 Dec 2024 12:56:53 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories497.5 kcal (25%)

Total Fat19.9 g (28%)

Carbs67.9 g (26%)

Sugars12.5 g (14%)

Protein19.3 g (39%)

Sodium793.1 mg (40%)

Fiber17.3 g (62%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

0.5 headgarlic

or more to taste

2 cupscherry tomatoes

1 bunchbroccolini

1 cupchickpeas

½ tspchili flakes

¼ tspsea salt flakes

1 Tbspolive oil

⅔ cupdry orzo

also called risoni in Australia

1 tspveg stock powder

low sodium preferred

1 Tbspfresh lemon juice

100gbaby spinach

2 Tbsppine nuts

toasted

½ cupfresh basil

Instructions

Step 1

Preheat the oven to 400 °F.

Step 2

Cut a large garlic head horizontally halfway. Wrap the bottom half in baking paper and place face down in a large baking dish. Reserve the rest of the garlic for another recipe.

Step 3

Add the broccolini, chickpeas, tomatoes, olives, oregano, chili flakes, salt, and olive oil to the baking dish. Mix to combine, and bake for 30 minutes, stirring halfway.

Step 4

In the meantime, prepare a pot of boiling water, add the vegetable stock powder, and cook the orzo according to the packet instructions. Reserve ¼ cup of the cooking water. TIP: Aim to synchronize this step with the completion of the baked veggies to ensure everything is served warm and fresh.

Step 5

Once baked, remove the garlic from the paper. Squeeze the flesh out of the garlic skin into a small bowl and mash with a fork. If it’s too hot, use a cloth to protect your fingers, or place in the fridge for a couple of minutes.

Step 6

Add the mashed garlic back to the tray and the cooked orzo, reserved pasta water, baby spinach, and lemon juice. Mix to combine, adjust salt to taste, and top with pine nuts and fresh basil.

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