The Vegan Mediterranean Orzo with Roasted Vegetables is tasty. Prepare this meal in just 50 minutes. Also, you may pair this Vegan Mediterranean Orzo with Roasted Vegetables with warm pita bread, hummus, grilled chicken, roasted potatoes, chickpeas, or lentil patties. We can serve this dish at parties, occasions, festivals, birthdays, or as a meal treat to yourself. You may store this meal for 3-4 days in a tight box. The ingredients are orzo pasta, red bell peppers, yellow bell peppers, zucchini, eggplant, red onion, garlic, olive oil, salt, black pepper, lemon juice, lemon zest, parsley, dried oregano, and vegan feta cheese. This is easy to prepare as the instructions are simple.
STATS:
- Cuisine: Mediterranean
- Number of calories: 380 kcal
- Preparation time: 20 minutes
- Serving size: 1 bowl
- Course: Main
- Cooking time: 30 minutes
- Diet: Vegan
- Total time: 50 minutes
- Servings: 6-8
EQUIPMENT:
- Baking tray
- Strainer
- Wooden spoon
- Cutting board
- Knife
- Mixing bowl
- Large saucepan
INGREDIENTS:
ORZO & ROASTED VEGETABLES:
- 1 pound uncooked orzo pasta
- Two large diced red bell peppers
- 1 large diced yellow bell pepper
- 2 medium sliced zucchini
- 1 medium diced eggplant
- One large red onion (cut into wedges)
- 4 minced garlic cloves
- 1/4 cup olive oil
- One tsp salt
- Half tsp black pepper
DRESSING:
- Quarter cup olive oil
- 1/4 cup lemon juice
- One tbsp lemon zest
- 1/4 cup fresh chopped parsley
- 1 tsp dried oregano
- One cup of vegan crumbled feta cheese
INGREDIENT NOTES:
ORZO PASTA:
- This is the main component in your recipe. It gives a soft and slightly chewy texture to your meal. Also, it absorbs the taste of other components. You can use couscous or quinoa instead.
VEGETABLES:
- We will use peppers, zucchini, eggplant, and onion in your recipe. They will include color to your meal. Also, roasting vegetables will improve the taste. You may also use broccoli, carrots, or mushrooms instead.
GARLIC:
- Garlic adds a strong taste and good aroma to your meal. We may use garlic powder as an alternative.
OLIVE OIL:
- It is necessary for roasting and dressing of vegetables, and it gives richness to your meal. We may utilize avocado oil as another option.
LEMON JUICE & ZEST:
- They make your recipe fresh and maintain it. You may also use vinegar as another idea.
PARSLEY:
- Parsley gives color and freshness to your recipe. We may use basil or cilantro as another option.
DRIED OREGANO:
- Dried oregano provides a Mediterranean taste to your meal. We may also use Italian seasoning as an alternative.
VEGAN FETA:
- It gives tanginess and creaminess to your recipe. We may utilize mashed tofu with lemon and salt as another option.
INSTRUCTIONS:
- Heat your oven to 200°C and place all the cut vegetables on your tray.
- Then add black pepper, olive oil, and salt to the vegetables and mix.
- Now roast the vegetables for 30 minutes.
- We will cook orzo in salted boiling water according to package instructions.
- Then drain the water from the orzo and place it aside.
- You will combine cooked orzo and roasted vegetables in a large bowl.
- We will also mix minced garlic, lemon juice, lemon zest, and oregano.
- Lastly, add vegan feta and parsley and toss lightly.
SERVING SUGGESTIONS:
MAIN:
- Pita bread
- Chickpeas
- Lentil patties
SIDE:
- Grilled vegetables
- Roasted potatoes
- Fresh green salad
- Vegetable soup
TIPS:
- We will roast the vegetables in one layer to cook them properly.
- Also, you do not have to cook orzo too much.
- You will add vegan feta in the end, so it does not change its texture.
- We can add salt and lemon according to our taste.
STORAGE INFORMATION:
FRIDGE:
- You may store this meal for 3-4 days in a box.
FREEZER:
- Also, you can freeze it for one month.
FAQs:
Should I eat my meal cold?
- Yes, you can eat it cold if you like.
Can I skip eggplant from my recipe?
- Yes, you may replace it with zucchini or mushrooms.
Should I make my meal gluten-free?
- Yes, you may use gluten-free pasta or quinoa to make your meal gluten-free.
NUTRITIONAL INFORMATION:
Number of calories: 380 kcal
Net carbs: 50 grams
Total carbs: 55 g
Fiber: 6 grams
Protein: 10 g
Iron: 3 grams
Calcium: 80 g
Vitamin A: 1100 IU
Sodium: 350 grams
Potassium: 500 g
