Mediterranean Orzo and Beans (Healthy One-Pot Dinner)

• 분량: 4 servings
• 활동 시간: 10 minutes
• 총 시간: 35 minutes

재료

1 - 2 tablespoons extra virgin olive oil

1 onion (chopped)

2 carrots (sliced into discs)

1½ cups cherry tomatoes

2 cloves garlic (grated)

2 bay leaves (or 1/2 teaspoon thyme)

1 teaspoon dried oregano

¼ teaspoon red pepper flakes

2 tablespoons tomato paste

2 cans beans (15 oz / 400 g each can — or 3 cups / 460 g cooked beans — we use 1 can kidney, 1 can pinto)

4 cups vegetable broth (or chicken broth + 1 cup / 250 ml if needed to finish cooking the orzo)

1 cup orzo pasta (or ditalini)

5 ounces baby spinach (about 5 cups)

½ teaspoons salt (or more to taste + black pepper)

방향

Sauté the veggies: Heat 1 – 2 tablespoons extra virgin olive oil in a large pot. Add 1 onion (chopped), 2 carrots (sliced into discs), and 1½ cups cherry tomatoes. Cook on medium heat for 4–5 minutes, until the veggies soften.

Build the flavor: Add 2 cloves garlic (grated), 2 bay leaves, 1 teaspoon dried oregano, ¼ teaspoon red pepper flakes, and 2 tablespoons tomato paste. Stir and cook for 1 minute with a splash of water.

Add beans and broth: Stir in 2 cans beans (drained and rinsed), 4 cups vegetable broth, ½ teaspoons salt, and pepper. Bring to a boil, then lower the heat and simmer for 10 minutes.

Cook the orzo: Add 1 cup orzo pasta and simmer for 8–10 minutes, stirring often so it doesn’t stick. Add extra broth or hot water as needed to keep it creamy.

Finish with spinach: Stir in 5 ounces baby spinach and cook for 1 minute, just until wilted. Turn off the heat while the orzo is still slightly firm.

Adjust the salt and finish with a grating of parmesan or a drizzle of olive oil.

영양 정보

• 1회 제공량: 1 of 4
• 칼로리: 415 kcal
• 지방 전체: 5 g
• 포화 지방: 1 g
• 불포화 지방: 4 g
• 나트륨: 430 mg
• 탄수화물 전체: 75 g
• 식이섬유: 13 g
• 총 당류: 7 g
• 단백질: 19 g