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–+ servings

Mediterranean Orzo Bake

This Mediterranean orzo bake is a perfect weeknight dinner option. Filled with sunshine and lots of delicious flavours.
5 from 1 vote
DieTARY CHOICEEgg-Free Recipes, High Fibre Recipes, Low Fat Recipes, Nut-Free Recipes, Vegetarian Recipes
Prep Time 5 minutes
Cook Time 50 minutes
Total Time 55 minutes
Course One-pot Meals, Pasta & Noodles
Cuisine Mediterranean
Servings 4 servings
Calories 519 kcal

Equipment

1 baking dish

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients
 
 

  • 250 g courgette
  • 250 g aubergine
  • 1 large red pepper
  • 3 Tbsp olive oil
  • 1/2 tsp salt
  • 250 g orzo
  • 200 g cherry tomatoes halved
  • 2 handfuls Kalamata olives
  • 5 sundried tomatoes in oil thinly sliced
  • 2 garlic cloves grated
  • 1 Tbsp tomato puree
  • 500 ml vegetable stock
  • lemon juice to taste
  • pepper

TOPPINGS (optional)

  • 200 g feta crumbled (SEE NOTE)
  • 2 handfuls of basil leaves finely chopped

Instructions
 

  • Preheat the oven to 425F/220°C/200°C Fan.
  • Cut the courgette and aubergine into 2cm / ¾ inch dice. Cut the pepper into 2cm / ¾ inch squares. Toss the vegetables in a large baking dish (approximately 33 x 23 x 6cm / 13 x 9 x 2 1/4 inch) with 3 tablespoons of olive oil and 1/2 teaspoon of salt. Roast for 20 minutes until the vegetables are soft.
    250 g courgette, 250 g aubergine, 1 large red pepper, 3 Tbsp olive oil, 1/2 tsp salt
  • Stir in the orzo, cherry tomatoes, olives, sundried tomatoes, and garlic with the roasted vegetables.
    250 g orzo, 200 g cherry tomatoes, 2 handfuls Kalamata olives, 5 sundried tomatoes in oil, 2 garlic cloves
  • Mix the tomato puree into the vegetable stock. Pour the stock over the orzo mixture, and stir everything until well combined. Cover the dish with foil and place in the oven for 25 minutes.
    1 Tbsp tomato puree, 500 ml vegetable stock
  • Remove the foil, stir the ingredients well, and return the dish to the oven, uncovered for 5 minutes. By then the stock should have been absorbed and the orzo should be cooked.
  • Remove from the oven, and season to taste with lemon juice, salt and pepper. Top with crumbled feta and finely chopped basil.
    lemon juice, pepper, 200 g feta, 2 handfuls of basil leaves
  • Serve straight away with some extra feta on the side.

Notes

  1. For a vegan option, simply skip the feta at the end or use a plant-based alternative. 

Nutrition

Serving: 1servingCalories: 519kcalCarbohydrates: 61gProtein: 18gFat: 23gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gCholesterol: 45mgSodium: 1390mgPotassium: 731mgFiber: 6gSugar: 9gVitamin A: 1860IUVitamin C: 67mgCalcium: 288mgIron: 2mg

Find this recipe online:

Mediterranean Orzo Bake

https://theflexitarian.co.uk/recipe-items/mediterranean-orzo-bake/