Baked Mediterranean Orzo – Eat Healthy for Less
Time: 55 mins
£1.30 per serving
This oven-baked Mediterranean orzo, one-tray meal is so easy to make that it’s sure to be a regular on your summer menu. Stir through chopped parsley, crumbled feta and freshly squeezed lemon juice to add a tangy finish to this winner of a dish. Enjoy for just £1.30 per serving. Let us know if you have a go at this dish and tag us in a picture on Facebook and Instagram.
Nutritional Information: Calories 363 kcals; Carbohydrates 53.4g; Total Fat 10g; Saturated Fat 4g; Protein 13.8g; Fibre 5.5g; Salt 1.1g.
- 2 tbsp olive oil
- 2 garlic cloves, crushed
- 1 tsp dried oregano
- 1 large onion, finely chopped
- 1 large aubergine, cut into bite-sized pieces
- 3 sweet pepper, deseeded & sliced
- 3 tbsp tomato puree
- 1 vegetable stock cube
- 300g orzo
- 4 vine tomatoes, cut into wedges
- 15g fresh parsley, finely chopped
- 100g feta, crumbled
- 1 lemon, cut into wedges, to serve
Preheat the oven to gas 7, 220°C, fan 200°C. Whisk the olive oil, garlic and oregano together in a small bowl. Tip the onion, aubergine and peppers into a roasting tin (about 30 x 40cm and 5cm deep). Drizzle over the favoured oil, mix well and season. Roast for 20 mins until lightly golden.
While the veg is roasting, whisk the tomato purée, stock cube and 600ml of boiling water together in a jug until the stock cube has dissolved.
Tip the orzo and tomatoes into the roasted veg and mix well. Pour over the stock, mix again and bake uncovered for 25-30 mins until the orzo is tender and the stock has been absorbed. Cover with foil and leave to rest for 5 mins before serving if the orzo still has a little bite in the centre.
Stir half the parsley and feta through the orzo and top with the remaining. Serve with lemon wedges for squeezing over.