Roasted Courgette Orzo w/ Chickpeas & Feta
Courgette, Orzo, Chickpeas
breakfast
Time1 hr
Yield2 portions
Energy458 kcal
Components1
Ingredients
- roast
- 250gcourgettehalf moons
- 90gChickpeas, from drywell drained
- 5mloil, rapeseed
- 1tspspice, paprika, smoked
- 0.125tspsalt
- 0.5tspspice, pepper
- dressing
- 5mloil, olive, virgin
- 1wholelemonzest & juice
- 10gmustard, dijon, homemade
- 5ghoney
- 1tspherb, oregano, dried
- 1clovegarlicgrated
- 0.5tspspice, pepper
- orzo
- 80gorzo
- remaining
- 30golive, black
- 30gcheese, feta
- 10gherb, parsley, fresh
- 5gherb, mint, fresh
Instructions
Process
- Roasted:
- Toss together all of the to-be-roasted ingredients
- Spread in a single layer
- Roast for 25 minutes at 210C until the courgette is browned and the chickpeas are getting crisp
- Dressing
- Whisk all together
- Orzo
- Cook in salted boiling water until al dente - 9 minutes
- Drain well
- Combining
- Toss the hot orzo with the hot roasted ingredients
- Add the remaining ingredients, toss
- And finally, fold through the dressing
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 458 | 916 |
| Protein | 20.4 | 40.8 |
| Carbohydrates | 58.8 | 117.5 |
| Total Sugars | 7.3 | 14.6 |
| Free Sugars | 2.4 | 4.8 |
| Fat | 14.4 | 28.9 |
| Saturated Fat | 4.0 | 8.0 |
| Fibre | 9.3 | 18.7 |
| Alcohol | 0.2 | 0.4 |
| Salt | 1.1 | 2.2 |
| Iron | 6.63 | 13.3 |
| Calcium | 213 | 426 |
| Vitamin B12 | 0.165 | 0.33 |
| Omega 3 | 0 | 0 |
| Magnesium | 92.2 | 184 |
| Potassium | 884 | 1770 |
| Caffeine | 0 | 0 |
| Cost | £1.38 | £2.76 |
Component details (1)
Aggregated amounts used by this recipe.
- Chickpeas, from dry — Amount required: 90 g