Orzo and Veggies
Nutrition per serving
| Calories | 548 kcal |
| Protein | 23.4 g |
| Carbs | 90.6 g |
| Fats | 11.4 g |
| Saturated Fat | 1.4 g |
| Monounsaturated Fat | 6.6 g |
| Polyunsaturated Fat | 1.1 g |
| Sugars | 14.9 g |
| Fiber | 12 g |
| Sodium | 67 mg |
Ingredients
| Parsley | |
| Red Onion | |
| Garlic | |
| Carrot | |
| Cherry Tomatoes | |
| Courgette (Zucchini) | |
| Red Bell Pepper (capsicum) | |
| Lemon | |
| Orzo | |
| Olive Oil | |
| Soya Mince |
Preparations
1. Coarsely chop the parsley.
1. Coarsely chop the parsley.
2. Peel/chop the onion into 2cm pieces.
3. Peel/chop the garlic.
4. Slice the carrot in half lengthways, then slice each half into 1cm wide batons.
5. Chop the tomatoes in half.
6. Slice the courgette in half lengthways and slice widthways into ½ cm wide pieces.
7. Remove the core/slice the pepper into 1cm strips.
Cooking Instructions
1. Bring a medium pot of lightly salted water to boil.
1. Bring a medium pot of lightly salted water to boil.
2. In a non-stick frying pan, heat with 2 tsp of oil over medium heat. Add the soya mince, onion, garlic, carrot and courgette with a pinch of salt and pepper and cook while stirring for 4-5 minutes.
3. Add the orzo to the boiling water and cook for about 7 minutes until al dente. Reserve ¼ cup of the orzo water before draining and return the orzo to the pot and set aside.
4. Add the peppers to the pan with the vegetables and continue to cook for 3-4 minutes until the peppers are tender but crisp. Add the tomatoes and cook for a few minutes until the tomatoes have softened.
5. Add the orzo to the pan with the vegetables along with a few tbsp of the reserved orzo water and a squeeze of lemon juice. Gently mix everything together to combine and season with a pinch of salt (optional) and pepper to taste.
6. Serve in a bowl with the parsley sprinkled over the top.