FUEL REVIEW: Mediterranean Orzo & Roasted Veggie Salad

MEDITERRANEAN ORZO & ROASTED VEGGIE SALAD

INSPIRED BY: THIS RECIPE

AMY RATING:

SERVINGS:

+ 5-6 servings

NUTRITION INFO:

+ 420 calories/serving (6 servings)
+ 505 calories/serving (5 servings)

NOTES:

+ From start to finish – this recipe takes about an hour (including baking time of the veggies).
+ I chose to add black beans and corn to the recipe for some extra color and protein
+ You can adjust the seasoning and the ingredients to fit your preferences!

INGREDIENTS:

FOR ORZO & VEGGIES:

+ 1 red bell pepper
+ 1 yellow bell pepper
+ 1 orange bell pepper
+ 1 green bell pepper
+ 1 bunch asparagus
+ 1 can of corn
+ 1 can black beans
+ 1 onion
+ 2 tbsp. olive oil
+ 4 tsp. garlic
+ 2 cups grape tomatoes
+ 1 cup uncooked orzo pasta

FOR DRESSING:

+ 2 or 3 lemons (based on preference – I used 3!)
+ 2 tbsp. olive oil
+ 1 tsp. salt
+ 1 tsp. pepper

TOPPINGS:

+ 3 tbsp. parsley
+ 6 tbsp. crumbled feta cheese

STEPS:

STEP 1: VEGGIES

+ Preheat oven to 425

+ Prepare a sheet pan with olive oil (You may need two)

+ Chop up the peppers, asparagus, onion, tomatoes, and garlic
(Dice the peppers, cut asparagus in half or thirds, dice onions, cut tomatoes in half, mince garlic)

+ Toss the veggies with the olive oil on the sheet pan and ensure that all veggies are spread on the pan without overlap

+ Season with salt and pepper and put into the oven

+ Bake veggies in oven for 30-40 minutes (check regularly and continue to flip veggies every 10-15 minutes)

STEP 2: ORZO & DRESSING

+ While veggies are cooking, start boiling water for orzo

+ While waiting for water to boil, prepare the dressing

+ Add lemon juice, salt, pepper, and olive oil to bowl and whisk

+ Once water is boiling, add orzo to pot (orzo will take approximately 7-8 minutes to cook based on preference)

+ While orzo is cooking, open and rinse black beans and corn – set aside

+ Once pasta is finished, strain and place in bowl with a little olive oil
(enough to coat – this will help to keep the orzo from getting sticky while the veggies finish up)

STEP 3: PUT IT TOGETHER

+ Once veggies are finished, remove and dump into large mixing bowl

+ Add the rinsed black beans, corn, and pasta

+ Add the dressing

+ Toss lightly

+ Chop up parsley (enough to preference) and add to mixture

+ Taste & season to preference with salt and pepper (and lemon juice if you’d like more)

+ Split up into 4-5 containers based on calorie preferences

+ When you’re ready to eat a serving, top with feta cheese!

+ ENJOY!

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