Sunshine Orzo: a Mediterranean Delight
Right then, let's get stuck in! ever get stuck in a food rut? looking for some healthy pasta recipes ? honestly, i do all the time.
This sunshine orzo recipe is like a holiday on a plate. it’s bursting with sunshine flavors and packed with goodness!
Sunshine Orzo: A Mediterranean Delight
This vibrant dish brings a taste of the med to your table. think sun-ripened veggies, zesty lemon, and salty feta.
It is quick, easy and gives your dinner rotation a fresh twist. trust me, your taste buds will thank you.
Why This Orzo is a Game Changer
This recipe isn't just yummy; it's good for you too! did you know a mediterranean diet is linked to heart health? this orzo is packed with vitamins and antioxidants.
Plus, with a tweak, you can easily make it one of your protein pasta recipes with some added chickpeas. it is perfect for a light lunch or a simple supper.
What's the Deal?
This orzo is proper easy to make! it is a breeze to whip up, even on a busy weeknight. we are talking about roasting some veggies and cooking some pasta.
You’ll need about 50 minutes from start to finish, and it makes about 4 servings. perfect for sharing... or not! it also is a great cottage cheese pasta alternative with the feta crumble at the end.
You can use pasta gluten-free if you want to make it suitable for coeliacs
Let's get this straight, this recipe is all about flavour and goodness! the roasted veggies are naturally sweet. the lemon dressing adds a zing.
Feta cheese gives it a salty tang. it’s a taste sensation that is also good for you! now, let’s get to the ingredients…
Alright, mate, let's talk grub! specifically, what you need to nail these healthy pasta recipes . i'm not talking cheffy level complicated, just good, honest food.
So grab a cuppa and let's get started.
Ingredients & Equipment
Main Ingredients: The Heart of the Matter
So, we're diving into my Sunshine Orzo recipe. Seriously, it's proper lush. Here's the lowdown on what you'll need, measurements and all.
Roasted Veg:
- Red Bell Pepper: 1 medium (about 150g ), cored and chopped. Get a firm one, bright red colour.
- Yellow Bell Pepper: 1 medium (about 150g ), ditto.
- Zucchini: 1 medium (about 200g ), chopped. Not too soft, mind.
- Red Onion: 1 medium (about 150g ), chopped.
- Garlic: 2 cloves, minced.
- Olive Oil: 2 tbsp (that's 30ml for you metric types). Extra virgin, if you can.
- Dried Oregano: 1 tsp ( 2g ).
- Dried Thyme: ½ tsp ( 1g ).
- Salt & Pepper: To taste, innit?
The Orzo Itself:
- Orzo Pasta: 1 cup (about 170g ). You can even find high protein pasta these days!
- Veggie Broth: 2 cups ( 470ml ).
Lemon Herb Dressing:
- Olive Oil: 3 tbsp ( 45ml ).
- Lemon Juice: 2 tbsp ( 30ml ). Freshly squeezed, of course.
- Fresh Parsley: 1 tbsp , chopped.
- Fresh Mint: 1 tbsp , chopped.
- Garlic: 1 clove , minced.
- Salt & Pepper: Again, to taste!
The Grand Finale:
- Feta Cheese: 4 ounces (about 115g ), crumbled.
- Parsley Sprigs: For garnish, if you're feeling fancy.
Honestly, finding decent orzo is the key. look for one that cooks up nice and plump, not mushy. if you're going pasta gluten-free , then just grab the gluten-free stuff.
There are even protein pasta recipes out there too that would work!
Seasoning Notes: Sprinkling the Magic
Forget bland food! we're aiming for flavour town. the oregano and thyme combo is essential for that mediterranean vibe. and don't skimp on the fresh herbs in the dressing they make all the difference.
A little trick? a tiny pinch of chilli flakes to your vegetables will give it a lil kick.
Got no mint? Basil works as a sub, or even a bit of coriander. No parsley? Use dill. Easy peasy. This is the essence of my Dinner Rotation .
Equipment Needed: Keeping It Simple
Right, you don't need a fancy kitchen for this one. Just the basics:
- A large baking sheet. Gotta roast those veggies, eh?
- A large pot. For the high protein pasta .
- A large bowl.
- A smaller bowl (for the dressing).
- A whisk.
Don't have a whisk? a fork will do. baking sheet a bit manky? line it with foil. we've all been there! think realistically about what you have, and don't get bogged down.
I use this when i'm aiming for cottage cheese recipes healthy , where i want simple to clean-up after.
Honestly, this is such a flexible high protein recipes dinner . you can swap ingredients, play around with the flavor enhancers and just make it your own.
The main thing is to enjoy the process!
Sunshine Orzo: Get Your Mediterranean On!
Honestly, who doesn't love pasta? but sometimes, the same old spag bol gets a bit boring, yeah? that's where this sunshine orzo comes in.
It’s packed with flavour, dead easy to make, and you can totally pretend you’re on holiday while you eat it.
I mean, what's not to love? this recipe helps you stick to your healthy eating plan, and find new healthy pasta recipes to fall in love with!.
It will easily enter your dinner rotation .
You could use protein pasta recipes for an extra boost after the gym. i've even tried it with pasta gluten-free when my friend sarah came over, and she said it was banging! speaking of friends, i was showing my friend this recipe and she said she couldn’t do cottage cheese pasta .
I was like, that's okay! it's not a fixed thing.
Prep Like a Pro: Mise en Place Magic
Okay, so first things first. it's all about the mise en place , innit? (french, fancy way of saying "get your stuff ready").
Chop your 1 red bell pepper , 1 yellow bell pepper , 1 zucchini , and 1 red onion . mince 2 cloves of garlic .
Getting this done first saves you loads of time later. also, don't be a muppet wash your veggies!
Time Saving Tip: Chop your veg while the oven is preheating to 400° F ( 200° C) . Every second counts!
step-by-step to Pasta Perfection
Right, let's get cooking!
- Toss your chopped veg and minced garlic with 2 tablespoons of olive oil , 1 teaspoon of dried oregano , ½ teaspoon of dried thyme , salt, and pepper on a large baking sheet.
- Roast for 20- 25 minutes , or until tender and slightly browned, tossing halfway. Keep an eye on them. You want 'em roasted, not burnt!
- While the veg are roasting, bring 2 cups of vegetable broth to a boil. Add 1 cup of orzo pasta and cook for 8- 10 minutes , or until al dente. Drain well.
- Whisk together 3 tablespoons of olive oil , 2 tablespoons of lemon juice , 1 tablespoon of chopped fresh parsley , 1 tablespoon of chopped fresh mint , 1 minced clove of garlic , salt, and pepper in a small bowl. This is your sunshine dressing.
- Combine the cooked orzo, roasted vegetables, and lemon herb dressing in a large bowl. Toss gently to coat.
- Serve immediately, topped with 4 ounces of crumbled feta cheese and fresh parsley sprigs.
Pro Tips for a Blinding Dish
- Don't overcrowd the pan! If you do, the veggies will steam instead of roast. Nobody wants soggy veggies.
- Adding a sprinkle of lemon zest to the dressing really makes the flavours pop.
- Common mistake? Overcooking the orzo! Set a timer, blimey!
- For a high high protein recipes dinner recipe, add grilled halloumi. This can be one of your high protein foods . If you are looking for cottage cheese recipes healthy ones, you could try using it for the dressing, or even adding it for an extra boost.
Honestly, this sunshine orzo is proper lush. it's a total crowd pleaser and such an easy way to get some extra veggies into your diet.
Plus, it's a cracking way to brighten up even the dullest of days! give it a go, you won't regret it!
Right then, let's talk recipe notes for our Sunshine Orzo. Honestly, these are the bits that can really make or break a dish!
Recipe Notes
Serving Suggestions: Making it a Feast
Plating can be a laugh. Try serving the orzo in a shallow bowl. Sprinkle extra feta on top. Garnish with fresh parsley sprigs. Looks like something from a posh restaurant, innit?
For sides, i reckon grilled halloumi would be smashing. a simple green salad with lemon vinaigrette works a treat too.
As for drinks, a chilled sauvignon blanc goes down nicely. cheers to that! this pairs wonderfully with our healthy pasta recipes .
Storage Tips: Keepin' it Fresh
Got leftovers? no worries. pop the orzo in an airtight container. stash it in the fridge. it'll keep for up to 3 days.
Freezing isn't ideal, the orzo can get a bit mushy, to be honest.
Reheating is a doddle. microwave it for a couple of minutes. stir occasionally. you can also reheat it in a pan on the hob with a splash of broth.
Avoid storing it so that you don't need to worry about this. it's also perfect with protein pasta recipes .
Variations: Get Creative, You!
Fancy a bit of a change? course you do! for a gluten-free option, use pasta gluten-free orzo. easy peasy.
Want more protein ? chuck in some grilled chicken. or some high protein foods like chickpeas.
If it's autumn, swap the zucchini for roasted butternut squash. adds a lovely sweetness. cottage cheese is a good option.
I love playing around with cottage cheese pasta , or cottage cheese recipes healthy .
Nutrition Basics: Goodness in Every Bite
This orzo is packed with goodness. you get about 350 calories a serving. plus 12g of protein , 18g of fat, and 40g of carbs.
There's also a decent bit of fiber. and not too much sugar. perfect for your dinner rotation ! try these high protein recipes dinner .
It's a good source of vitamins and minerals from the veggies. and the olive oil is heart healthy. so you can tuck in without feeling too guilty.
gluten-free high protein options are available for those who need them! we can also call it high protein pasta .
Right then, there you have it. all the tips and tricks you need. so go on, give this recipe a go! and don't be afraid to experiment.
Cooking is all about having fun. i think the most important thing is to learn about high protein recipes dinner ! you got this!
Frequently Asked Questions
Is this Sunshine Orzo recipe actually one of the healthy pasta recipes I keep hearing about?
Absolutely! This recipe focuses on fresh vegetables, lean protein from the feta (you could even add grilled chicken or chickpeas!), and uses orzo, which, while pasta, can be part of a balanced diet when paired with good for-you ingredients.
It's definitely a lighter, brighter alternative to creamy, heavy pasta dishes think more "Mediterranean diet" than "naughty but nice"!
Can I make this orzo pasta dish ahead of time?
You can definitely prep elements in advance. Roasting the vegetables ahead of time is a great time saver, and the lemon herb dressing can be made a day or two before. However, it's best to add the dressing to the orzo and vegetables just before serving to prevent the orzo from becoming soggy.
Think of it like a salad you wouldn't dress it hours before serving!
I'm not a big fan of feta. What else can I use instead in this healthy pasta recipe?
No worries, there are plenty of substitutes! For a similar salty, tangy flavour, try crumbled goat cheese. If you want something milder, a sprinkle of grated Parmesan would also work. For a dairy-free option, consider nutritional yeast for a cheesy flavour, or even toasted pine nuts for added texture and flavour.
You could also just omit the cheese altogether, the dish is delicious even without it!
How should I store leftover Sunshine Orzo?
Store any leftover orzo in an airtight container in the refrigerator for up to 3 days. Keep in mind that the orzo may absorb some of the dressing as it sits, so you might want to add a squeeze of lemon juice or a drizzle of olive oil before serving to freshen it up. It's a great packed lunch option, too!
Can I use different vegetables in this recipe? I'm not keen on zucchini.
Absolutely! The beauty of this recipe is its versatility. Feel free to swap out the zucchini for other vegetables you enjoy, such as cherry tomatoes, asparagus, eggplant, or even some broccoli florets. Just be sure to adjust the roasting time accordingly, as some vegetables may cook faster than others.
Get creative and use what's in season!
I'm trying to watch my carbs. Is there a lower carb alternative to orzo I could use in these healthy pasta recipes?
If you're looking to reduce carbs, you could try using cauliflower rice or zucchini noodles (zoodles) instead of orzo. While it won't be quite the same texture, it will still soak up the delicious flavors of the roasted vegetables and lemon herb dressing.
Just be mindful that cauliflower rice and zoodles may release more moisture during cooking, so you might need to adjust the roasting or cooking time.
Sunshine Orzo A Mediterranean Delight
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 350 calories |
|---|---|
| Fat | 18g |
| Fiber | 5g |
