I made this roast veg and two bean orzo salad up for dinner last night after pledging to ourselves that we would eat vegetarian once a week. Tasted very nice warm, when I first put it together and then just as nice cold when we ate it for dinner in the evening. As always, I worked out the calories and the whole dish came to around 1600 calories and has 3-6 portions, depending on if you have it as a side or as a main meal. Calories could be saved by using less olive oil, which is what I would do next time.
Roast Veg & Two Bean Orzo Salad
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Total: 1600 calories approx
100g uncooked orzo
1 x 400g tin canellini beans, drained
1 x 400g tin chick peas, drained
300g aubergine, cut into small pieces
600g courgette, cut into small pieces
1-2 bell peppers (red, yellow, green), cut into small pieces
1 red onion, cut into small pieces
2 large flat mushrooms, cut into small pieces
3 large garlic cloves, crushed
1 tsp dried oregano
1 tsp dried mint
1 tsp dried thyme
1 tsp dried basil
1 tsp dried rosemary
freshly ground black pepper
4 tbsp olive oil
2 tbsp red wine vinegar
juice of 1 lemon (optional)
one/low calorie oil spray
Place all the prepared vegetables and garlic into a roasting dish and sprinkle with the herbs and black pepper. Spray with some of the oil spray and pop into a 200C oven for 30-40 minutes until slightly charred. Turn occasionally.
Meanwhile, cook the orzo according to the package instructions.
Make the dressing by whisking together the olive oil and red wine vinegar. You could add some more herbs here if you wished, to taste.
When the veg and orzo are cooked, place into a large bowl and add the tinned beans. Mix through then pour over the dressing. You can add lemon juice to taste and season with more black pepper.
Serve warm or cold as a main or side dish.
Disclaimer: Please remember, I’m not a dietician, I follow and tweak recipes, or create my own and work out the calorie content using resources online. Always check with your doctor before going on any weight loss programme.