24

Mediterranean Orzo

Prep Time:

10 Minutes

Cook Time:

40 Minutes

Serves:

4 Servings

About the Recipe

If you are still holding onto Summer as we transition into Autumn – this is the dish for you! It carries the Summer time flavours but the autumn earthiness/warmth that is always needed as the nights draw in earlier.

- Sunni Patel, PhD


The dish is packed full of  vegetables to help add to the much needed plant points and variety as well as that essential 30g of daily fibre.

Ingredients

  • 2 tbsp olive oil

  • 1 tsp garlic (minced)

  • 1 large carrot (peeled and diced)

  • 2 sticks celery (diced)

  • 2 onions (diced)

  • 1 red pepper (diced)

  • 1 tbsp paprika 

  • 1 tbsp dried oregano 

  • 2 large courgettes (sliced)

  • 250g chestnut mushrooms

  • 250g orzo pasta 

  • 325g cherry tomatoes

  • 500g tomato passata 

  • 800ml vegetable stock 

  • Salt 

  • Pepper

  • ½ lemon

Preparation

Step 1


In a heavy based pan, or instant pot sauté the garlic with carrot, celery, onion and pepper with the olive oil, paprika and oregano on a low heat until translucent.



Step 2


Add the courgettes, mushrooms and orzo pasta to the pan and mix through and cook for a few minutes.



Step 3


After, add the whole cherry tomatoes, passata, and vegetable stock.



Step 4


Cover the pot and cook on a medium simmer for 30-40 minutes until the pasta is cooked, or on medium-high setting for the instant pot (alternatively pressure cook at high pressure for 3 minutes with the vent in sealed position).



Step 5


Season with some salt and pepper.



Step 6


Serve with a drizzle of lemon juice.