One Pot Healthy Orzo

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 20 minutes

材料

1 tbsp olive oil

1 cup onion (diced yellow)

1 tbsp garlic (minced)

2 cups cherry tomatoes

1 cup zucchini (diced)

16 oz orzo

4 cups water

1 15oz can chickpeas

1 cup peas (frozen)

2 cups spinach (chopped)

1/2 tsp garlic powder

1 tsp salt

1/4 tsp pepper

2 tbsp Parmesan

lemon juice (squeeze fresh)

parsley (fresh flat leaf)

手順

prep

Prep your vegetables! Dice the onion, mince garlic, half the cherry tomatoes, dice the zucchini and strain and rinse your chickpeas.

saute

In a large pot on medium heat, sauté onion, garlic, tomatoes, zucchini and chickpeas for a few minutes.

pour

Pour in the orzo and water to your pot. Add in the salt. You can start with 4 cups of water and then add 2 cups more if the orzo still isn't tender. Bring to a boil.

stir

Turn stove down to medium and stir every 30 seconds until all of the liquid is absorbed. When it's almost done, add peas and spinach. This should take about 10 minutes.

taste

Taste the orzo when the liquid is absorbed and make sure it is tender to your liking.

season

Season with nutritional yeast, pepper and more salt to taste if needed.

garnish

Sprinkle on vegan parmesan, garnish with some fresh parsley, squeeze in fresh lemon juice and enjoy!

栄養

• サービングサイズ: 1 g
• カロリー: 359 kcal
• 脂肪総量: 4 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 3 g
• ナトリウム: 418 mg
• 炭水化物総量: 67 g
• 食物繊維: 6 g
• 糖質総量: 6 g
• タンパク質: 14 g