Orzo Salad

Healthy Recipes

Serves: 4
Prep & Cooking time: ≤20-30 minutes.

Notes:

We’ve never experimented with Orzo before, one because it costs more than typical pasta and two it’s a form of ‘white’ pasta. Generally, we prefer to have wholemeal varieties; they provide a good source of insoluble fibre, protein and a range of B-Vitamins!

Orzo (which means barley in Italian) is a small form of pasta that resembles large grains of rice. It can be used in soups, as a side dish or a main course. Typically, cooked orzo is low in fat and salt, has a suitable quantity of protein, but it is also low in dietary fibre.  With this in mind, it’s always a good idea to pair it with vegetables, beans and healthy forms of fat (as we have); this will help lower the meal’s glycaemic index (G.I.) and make it a balanced meal.

This recipe is extremely easy to prepare and of course, versatile. Make it as expensive or as frugal as you desire… by using any (or all!) of your favourite vegetables and beans to turn this recipe into a fibre-licious meal!  🙂

NB: If gluten is of concern, substitute the orzo for quinoa, millet, GF couscous or your favourite type of rice instead!

We used: frozen broad beans, parsley, courgette, garlic, red onion, chestnut mushrooms, salad tomatoes, artichoke(60g), green olives(20g) and one lemon.

 

Ingredients:

+++++++++++++++++++++++++300g     Dried Orzo
+++++++++++++++++++++++++800g     Vegetables (Fresh, frozen and/or seasonal!)
+++++++++++++++++++++++++260g     Beans (Fresh, frozen or a tinned variety!)
+++++++++++++++++++++++++1             Lemon (Juice & Zest)
+++++++++++++++++++++++++8g          Fresh Parsley
+++++++++++++++++++++++++1g           Dried Oregano
+++++++++++++++++++++++++30ml     Olive oil
+++++++++++++++++++++++++               Salt & Ground black pepper

 

 

Directions:

Cook the orzo according to the packet instructions. Drain. Allow it to cool slightly. Wash and drain (if applicable) and then cook the beans (if applicable). Drain.

NB: Our broad beans took 6 minutes to cook and the orzo took approx 7-9 minutes.

 

 

Prepare all of your wonderful veggies!

We lightly fried the mushrooms, courgette, garlic and onion (using low-fat cooking oil). The tomato, artichoke, olives and oregano where all placed into a small bowl and mixed together (*before being added to the salad).

 

 

Wash, finely grate the zest and then juice the lemon.

 

 

Wash, dry and roughly chop the parsley.

 

 

Place the orzo into a large mixing bowl. Add the lemon zest and juice and oil. Season it to taste with some salt and black pepper. Stir though. Add the vegetables, beans, parsley and oregano. Stir through.

 

 

Spoon into a serving bowl and serve. NB: Serve on more veggies (if desired!); try a bed of steamed kale or spring greens (collard greens) or some fresh rocket or spinach.

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Enjoy!

 

 

NB: Refrigerate any leftovers in a resealable container; consume within 3 days.

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