Baked Orzo With Veggies

• 份量: 6 servings
• 准备时间: 10 minutes
• 总时间: 1 hour

配料

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)

步骤

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.

营养

• 卡路里: 483.2 kcal
• 总脂肪: 7.4 g
• 饱和脂肪: 4 g
• 不饱和脂肪: 2.2 g
• 钠: 900 mg
• 总碳水化合物: 87.2 g
• 膳食纤维: 10.2 g
• 总糖: 11 g
• 蛋白质: 19.1 g