Orzo and Vegetable Salad
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 25 min.
Ready in
Calories:
925
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 925 cal. | (44 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 137 g | (91 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.1 g | (54 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin K | 173.2 μg | (289 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 14.1 mg | (118 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 407 μg | (136 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 177 mg | (186 %) | ||
| Potassium | 1,322 mg | (33 %) | ||
| Calcium | 234 mg | (23 %) | ||
| Magnesium | 186 mg | (62 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 52 μg | (26 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 186 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 cups Orzo (rice-shaped pasta)
- 2 shallots (peeled and finely chopped)
- 3 Tbsps olive oil
- 2 red peppers (rinsed, cleaned, deseeded and roughly chopped)
- 2 Bell pepper (rinsed, cleaned, deseeded and roughly chopped)
- 4 cups Thai Asparagus (rinsed and chopped diagonally into 3 cm | 1 inch pieces)
- 1 tsp tomato puree
- ⅜ cup Vegetable broth (approx.)
- ½ untreated lemon (zest and juice)
- 1 Tbsp freshly chopped Basil
- 2 Tbsps chopped Pine nuts (toasted in a skillet without oil)
- ⅔ cup Feta
- Garnish
- fresh Lettuce
Preparation steps
1.
Cook the pasta in plenty of salted water according to package instructions until al dente.
2.
Sweat the shallots in hot oil, add the peppers and asparagus and continue frying for a few minutes.
3.
Stir in the tomato puree and vegetable broth and simmer for about 4 minutes until the vegetables are cooked but still firm and the liquid has almost completely evaporated.
4.
Stir in the lemon zest, basil and drained pasta and toss well. Season to taste with lemon juice, salt and pepper.
5.
To serve, crumble the feta over the pasta, scatter with pine nuts, arrange on plates and garnish with salad leaves, if desired.
