Baked Mediterranean Orzo

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:

• 1 large eggplant, diced
• 1 large zucchini, diced
• 1 pint cherry tomatoes, halved
• 1 red or yellow bell pepper, diced
• 1 red onion, diced
• 2 cloves garlic, minced or grated
• 1 tablespoon olive oil
• Pinch of sea salt and black pepper

For the Orzo:

• 1 can (400g) chopped tomatoes
• 300g orzo
• 1 teaspoon fine sea salt
• 1 can (400g) white beans or garbanzo beans, rinsed

To Serve:

• 200g baby spinach
• Juice of 1 lemon
• 1 small bunch of basil, chopped
• Feta cheese, optional
• Side of chicken or fish for added protein, optional

Instructions:

1. Preheat the oven: Set your oven to 430°F (200°C fan).

2. 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.

3. 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.

4. 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.

5. 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.

6. 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!