Recipe: One-Pot Tomato Chickpeas and Orzo

• 分量: 8 servings

材料

2 tablespoons olive oil

1 small yellow onion, diced

1 pound dried orzo pasta (about 2 1/2 cups)

2 cloves garlic, minced

Kosher salt

Freshly ground black pepper

4 cups (32 ounces) low-sodium chicken or vegetable broth

1 (28-ounce) can crushed tomatoes or tomato purée

2 (15-ounce) cans chickpeas, drained and rinsed (about 3 cups total)

1/2 cup finely grated Parmesan cheese, plus more for serving

1/4 cup loosely packed chopped fresh basil leaves

手順

Step 1

Heat the oil in a large Dutch oven or pot over medium-high heat until shimmering. Add the onion and sauté until softened and fragrant, about 3 minutes. Add the orzo and garlic, season with salt and pepper, and sauté until fragrant, about 1 minute.

Step 2

Stir in the broth, tomatoes, and chickpeas and bring to a boil. Cover, reduce to a simmer, and cook, stirring frequently so that the orzo doesn’t stick, until most of the liquid is absorbed and the pasta is al dente, about 10 minutes or according to package instructions. (If the pasta isn’t completely cooked at this point, add another splash or two of broth or water to the pot and continue to simmer until it has.) Stir in the Parmesan cheese. Taste and season with salt and pepper as needed. Garnish with the chopped basil and additional grated cheese, if desired.

Recipe Notes

栄養

• サービングサイズ: Serves 8
• カロリー: 343 cal
• 脂肪総量: 9.3 g
• 飽和脂肪: 2.3 g
• 不飽和脂肪: 0.0 g
• コレステロール: 0 mg
• ナトリウム: 642.5 mg
• 炭水化物総量: 50.5 g
• 食物繊維: 8.3 g
• 糖質総量: 5.7 g
• タンパク質: 15.4 g