29/08/2024 | News release | Distributed by Public on 30/08/2024 06:01
Published August 29, 2024
The Mediterranean diet is renowned for its health benefits, emphasizing whole foods rich in nutrients and antioxidants. It's a heart-healthy way of eating that has been linked to improved brain health and longevity. With the busy season of school starting back up, finding time to cook nutritious meals can be challenging. That's why we're sharing a simple, one-pan recipe for Baked Mediterranean Orzo. This dish is packed with colorful vegetables, whole grains, and plant-based protein, making it a perfect weeknight dinner that's both healthy and delicious.
Baked Mediterranean Orzo
Ingredients:
Vegetables:
For the Orzo:
To Serve:
Instructions:
Preheat the oven: Set your oven to 430°F (200°C fan).
Prepare the vegetables: Place the diced eggplant, zucchini, cherry tomatoes, bell pepper, red onion, and minced garlic in a large baking tray (approximately 12 x 8 x 2 inches). Drizzle with olive oil, sprinkle with sea salt and black pepper, and toss everything together to coat the vegetables evenly.
Bake the vegetables: Put the tray in the preheated oven and bake for about 25 minutes, or until the vegetables are tender and slightly caramelized.
Add orzo and beans: Remove the tray from the oven and stir in the chopped tomatoes. Fill the empty tomato can with water and pour it into the tray. Add the orzo, fine sea salt, and rinsed beans, stirring to combine.
Bake again: Return the tray to the oven and bake for another 20 minutes, until the orzo is cooked through and has absorbed most of the liquid.
Finish and serve: Once done, remove the tray from the oven and stir in the fresh spinach until wilted. Squeeze the lemon juice over the top, and garnish with chopped basil. If desired, sprinkle with crumbled feta before serving.
Enjoy your flavorful and healthy Mediterranean-inspired meal!