8g fibreper serving
21g proteinper serving
One-Pan Orzo with Roasted Peppers, Olives and Feta
Snowy crumbles of feta over the glossy red orzo, flecked with chilli, a tangle of torn parsley and dill, and a slick of grassy olive oil pooling at the edges of the pan.
Ingredients
Serves 4- 3red peppers, deseeded and cut into 2cm strips
- 300 gcherry tomatoes, halved
- 2 tbsptomato purée
- 80 gbaby spinach
- 4garlic cloves, thinly sliced
- 1 tspdried oregano
- ½ tspchilli flakes
- 900 mlhot vegetable stock
- 3 tbspolive oil
- 320 gdried orzo
- 100 gKalamata olives, pitted
- 15 mllemon juice
- Fine salt, to taste
- 200 gfeta, crumbled
- 1 tspseasoning, for finishing (optional)
- 1 tbspolive oil (optional)
- 1lemon, cut into wedges (optional)
- Finely grated lemon zest (2 g)
- Black pepper, to taste
Method
- Heat the oven to 200°C fan. Heat the olive oil in a large ovenproof sauté pan over medium heat. Add the sliced peppers and a pinch of salt and cook for 8–10 minutes until softened and starting to colour.
- Add the tomatoes and cook for 3 minutes, then stir in the garlic, oregano and chilli flakes for 30 seconds. Add the tomato purée and cook for 1 minute.
- Stir in the dried orzo, hot stock and olives. Bring to a simmer, then transfer to the oven for 15–20 minutes, stirring halfway, until the orzo is nearly tender. Add a little boiling water if it looks dry.
- Stir through the spinach, lemon zest and 15 ml lemon juice. Scatter over the feta and return to the oven for 5 minutes until the spinach has wilted and the pasta is tender.
- Taste before adding salt and pepper; the feta and olives are salty. Serve with the optional finishing olive oil and lemon wedges if using.
Per serving
- kcal
- 631
- protein
- 21.2g
- fibre
- 8.3g
- carbs
- 77.5g
- fat
- 26.5g
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