Easy Mediterranean Orzo by @deliciouslyella

30 min
Easy

4 servings

🧄

4 cloves

Garlic

🌿

1 tsp

Fennel Seeds

🌶️

1 tsp

Dried Red Chilli Flakes

🌿

1 handful

Fresh Oregano

🥒

2

Courgettes

🧅

1

Red Onion

🌶️

2

Red Peppers

🍅

400 g

Cherry Tomatoes

🧊

1

Vegetable Stock Cube

🍚

300 g

Orzo

🥡

280 g

Firm Tofu

🌿

1 bunch

Basil

🍋

1

Lemon

🧂

1 pinch

Flaky Sea Salt

🌶️

1 pinch

Black Pepper

Preparation Steps

  1. Step 1/5

    Warm the olive oil in a large frying pan set over medium heat. Add the garlic, fennel seeds, chilli flakes, and oregano; cook for 3–4 minutes until fragrant and golden.

    olive oil
    🧄garlic
    🌿fennel seeds
    🌶️dried red chilli flakes
    🌿fresh oregano
    🍳frying pan

  2. Step 2/5

    Increase the heat to medium–high; add the courgettes, onion, peppers and a pinch of salt and cook for 15–20 minutes, until tender and golden.

    🥒courgettes
    🧅red onion
    🌶️red peppers
    🧂flaky sea salt
    🍳frying pan

  3. Step 3/5

    Pour the tinned tomatoes into a medium saucepan, along with 800ml of water and crumble in the stock cube. Bring to the boil, then add the orzo and cook for 5–6 minutes, stirring frequently to prevent it sticking. Remove the pan from the heat and set aside.

    🍅cherry tomatoes
    water
    🧊vegetable stock cube
    🍚orzo
    🥘saucepan

  4. Step 4/5

    Stir the tomatoey-orzo into the vegetables, then add the tofu. Set aside a handful of basil and some lemon zest and stir the remainder through the orzo mixture. Pour over the lemon juice and season generously.

    tomatoey-orzo
    vegetables
    🥡firm tofu
    🌿basil
    lemon zest
    lemon juice
    🌶️black pepper

  5. Step 5/5

    To serve, drizzle over a little olive oil and scatter over the remaining basil and lemon zest.

    olive oil
    🌿basil
    lemon zest

Composition

Ingredients

Types

Vegetables, Spices, Herbs, Other, Grains, Protein, Fruits

Ingredients

garlic, fennel seeds, dried red chilli flakes, fresh oregano, courgettes, red onion, red peppers, cherry tomatoes, vegetable stock cube, orzo, firm tofu, basil, lemon, flaky sea salt, black pepper

Allergens

to inform

Dietetics

Dietary regimen

Vegetarian, Vegan

Calories

350 kcal

Macro nutrients

Protein: 15g, Carbohydrates: 50g, Fat: 10g, Fiber: 8g, Sugar: 8g

Nutritional Information

Minerals

Iron: 3mg, Calcium: 100mg, Magnesium: 30mg, Potassium: 500mg, Sodium: 500mg

Vitamins

Vitamin C: 20mg, Vitamin A: 500IU, Vitamin K: 305g, Folate: 705g

Preparation

Time Information

Preparation

10 minutes

Cooking

20 minutes

Overall

30 minutes

Difficulty

Level

Easy (1/4)

Steps

5 steps

Equipments

Utensils

frying pan, saucepan, knife

Appliances

stove

Type

Type

Type Of Dish

Main Course

Occasions

Dinner

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

Mediterranean

Geographic

to inform

Various

Aspect

Texture

Tender

Flavors

Savory

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (covered), fridge : 3 days (airtight container), freezer : 1 month (airtight container)