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Baked Mediterranean orzo recipe

Baked Mediterranean orzo recipe

172 ratings

Created by The Tesco Real Food team

Baking orzo helps it absorb all of the rich flavours from the vegetables and stock in this fantastic Mediterranean stew. Oven-baked until tender, this one-tray meal is so easy to make that it's sure to be a regular on your summer menu. Stir through chopped parsley, crumbled feta and freshly-squeezed lemon juice to add a tangy finish to this winner of a dish. See method

  • Serves 6
  • 5 mins to prepare and 45 mins to cook, 5 mins to cool
  • 363 calories / serving
  • Healthy
  • Vegetarian

Ingredients

  • 2 tbsp olive oil
  • 2 garlic cloves, crushed
  • 1 tsp dried oregano
  • 1 large onion, finely chopped
  • 1 large aubergine, cut into bite-sized pieces
  • 3 sweet peppers, deseeded and sliced
  • 3 tbsp tomato purée
  • 1 vegetable stock cube
  • 300g orzo
  • 4 tomatoes on the vine, cut into wedges
  • 15g fresh parsley, finely chopped
  • 100g feta, crumbled
  • 1 lemon, cut into wedges to serve

Each serving contains

  • Energy

    1525kj
    363kcal     18%

  • Fat

    10g 15%

  • Saturates

    4g 21%

  • Sugars

    12g 13%

  • Salt

    1.1g 18%

of the reference intake
Carbohydrate 53.4g Protein 13.8g Fibre 5.5g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Whisk the olive oil, garlic and oregano together in a small bowl. Tip the onion, aubergine and peppers into a roasting tin (about 30 x 40cm and 5cm deep). Drizzle over the favoured oil, mix well and season. Roast for 20 mins until lightly golden.
  2. While the veg is roasting, whisk the tomato purée, stock cube and 600ml of boiling water together in a jug until the stock cube has dissolved.
  3. Tip the orzo and tomatoes into the roasted veg and mix well. Pour over the stock, mix again and bake uncovered for 25-30 mins until the orzo is tender and the stock has been absorbed. Cover with foil and leave to rest for 5 mins before serving if the orzo still has a little bite in the centre.
  4. Stir half the parsley and feta through the orzo and top with the remaining. Serve with lemon wedges for squeezing over.

See more Orzo recipes

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