Sharing is Caring: GracefulTouch.org/blog/orzo
Pampered Chef Independent Consultant
Ingredients
- 2 tbsp (30 mL) olive oil
- 1 onion
- 2 bell peppers, any color
- 2 cups (500 mL) vegetable broth
- 2 cups (500 mL) orzo pasta
- 1 can (14.5 oz./411 g) fire-roasted diced tomatoes, undrained
- 1 can (15.5 oz./440 g) chickpeas, drained and rinsed
- 2 tbsp (30 mL) Greek Rub
- ¼ tsp (1 mL) red pepper flakes
- ¼ tsp (1 mL) salt
- 5 oz. (150 g) baby spinach leaves
- Optional: Crumbled feta cheese, sliced kalamata olives
Directions
- Preheat the oven to 400°F (200°C).
- Heat the oil in the 6-qt. (5.7-L) Enameled Cast Iron Dutch Oven over medium heat for 3-4 minutes.
- Working in batches, chop the onion and bell peppers in the Manual Food Processor. Add to the Dutch oven and cook until softened, about 3–4 minutes.
- Add the broth, orzo, tomatoes, chickpeas, rub, red pepper flakes, and salt; bring to a simmer.
- Remove from the heat. Stir in the spinach. Cover and bake until the liquid has been absorbed and the orzo is soft, about 12–14 minutes.
- If you like, top with feta and olives.
Yield:
- 8 servings
Nutrients per serving:
U.S. nutrients per serving: Calories 320, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 670 mg, Carbohydrate 57 g, Fiber 5 g, Total Sugars 9 g (includes 0 g added sugars), Protein 11 g
Top Ingredient Benefits
- Baby spinach contains magnesium and vitamin K which are essential in maintaining healthy bones and improving the immune system.
- Chickpeas are rich in fiber, minerals, and vitamins and therefore they can help in improving the digestion system.
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Benefits of This Recipe
The Baked Orzo recipe is made up of a variety of vegetables that have known health benefits. Vegetables are considered healthy because they have low levels of calories but rich in nutrients. Following the many benefits that come with vegetables, health experts recommend that individuals should include them in every meal. Each vegetable is rich in different nutrients and that is why it is important to embrace a rotational diet to ensure you reap maximum benefit.
In this article, we will outline the benefits of different ingredients that are used to make this recipe
Olive Oil
Olive oil is a famous diet in the Mediterranean diet and it is known to strengthen the heart by providing healthy fat. Its richness in monounsaturated fat makes the ingredient very powerful especially in the modern world where heart diseases have increased. Olive oils also help in the management of stress, blood pressure, and inflammation.
Grape Tomatoes
Having tomatoes in this recipe adds this dish to other diets that help in weight management. Tomatoes help your body in different ways with the major one being reversing leptin resistance, holding required amounts of water, and reducing inflammation. Grape tomatoes also help improving metabolism thus ensuring you have the recommended weight.
Vegetable Broth
Vegetables always take the bigger percentage when organizing a well-balanced diet plate. Vegetable broth is rich in minerals, phytochemicals, antioxidants, and anti-inflammatories. A combination of vegetables and herbs can help you stop many diseases.
Chickpeas
Chickpeas are rich in fiber, minerals, and vitamins and therefore they can help in improving the digestion system. The presence of different vitamins helps in improving the overall health of your body. Chickpeas also help in building your body since it has significant protein and that why is preferred by vegetarians.
Baby Spinach
Baby spinach contains magnesium and vitamin K which are essential in maintaining healthy bones and improving the immune system. Vitamin K usually hardens the bones and therefore you can escape an accident without having bone fractures.
Red Pepper
Red pepper is rich in essential vitamins such as vitamin C and A which are available in vitamins. Having red pepper in your recipe daily supplies over 47% of the total vitamin A you need in your body and 159% of the vitamin C you need.
Closing thought
A great recipe should always include vegetables and fruit since they contain low amounts of calories, but the nutrient is dense. This does not mean ignoring other food categories such as protein and starch since they are also essential in the human body. Unlike other recipes where a specific type of food dominates the rest, the cauliflower Curry recipe ensures a proper balance is maintained. It is always advisable to ensure your dish is packed with vitamins, minerals, antioxidants, and fiber if at all you want to live a healthy life.
LMT Guy Siverson
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