Baked Orzo With Veggies

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 1 hour

材料

1 red onion (chopped)

2 cups diced vegetables (zucchini, broccoli, bell pepper, eggplant, cauliflower, or a mixture)

15 oz chickpeas, white beans, or navy beans (1 can, drained and rinsed)

1½ cups cherry tomatoes

¼ cup sundried tomatoes (chopped)

2 cloves garlic (minced)

1 tsp salt

2 tbsp tomato paste

2¾ cups vegetable broth

½ cup coconut milk

16 oz orzo (dry, gluten-free if needed)

2 cups baby spinach (chopped)

vegan feta (to garnish, optional)

手順

Preheat oven to 400℉.

Add the onion, diced veggies, chickpeas, cherry tomatoes, sun dried tomatoes, garlic, salt, tomato paste and a 1/4 cup of the vegetable broth to a 9 x 5 casserole dish. Bake for 25 minutes, until the vegetables are soft.

Add the remaining vegetable broth, coconut milk and orzo to the dish, and stir. Cover with tinfoil or a lid and bake for 15 to 25 minutes, until the orzo is cooked.

Remove from the oven and stir in the fresh spinach. Enjoy immediately – with vegan feta if desired.

栄養

• カロリー: 483.2 kcal
• 脂肪総量: 7.4 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 2.2 g
• ナトリウム: 900 mg
• 炭水化物総量: 87.2 g
• 食物繊維: 10.2 g
• 糖質総量: 11 g
• タンパク質: 19.1 g