Spiced Tomato Orzo

Orzo is small rice shaped pasta.  It has a higher protein content than brown rice and makes a nice alternative.  This dish is delicious eaten hot or cold, on its own and pairs beautifully with salmon and tuna


You will need...
Small saucepan
Frying or saute pan

2 tins of good quality cherry tomatoes
280g cherry tomatoes (1 punnet)
250g Orzo pasta
2 leeks, trimmed, halved & finely diced
1 red onion finely diced
2 gloves of garlic, peeled and minced
1 tbsp coriander seeds
1 tsp chilli powder
1 tsp cumin seeds or ground cumin
Handful of fresh parsley, finely chopped
Handful of fresh basil, roughly torn
1 tbsp olive oil
Freshly milled seasoning



To make...
Serves 6
  1. Dry fry the coriander and cumin seeds on a medium heat for 5 minutes to release their true flavour
  2. Remove from the pan and gently grind the seeds in a pestle & mortar
  3. Gently heat the oil and add the onion, leeks, garlic and ground seeds, cook on medium to low, stirring frequently for 5 minutes
  4. Cook the orzo as per the instructions
  5. Add the fresh tomatoes
  6. Cook for another 5 minutes, then add the chopped tomatoes and chilli powder
  7. Bring to the boil and then simmer for 10 minutes
  8. Drain the pasta and add to the pan, stir until fully combined
  9. Stir in the basil and parsley
  10. Season with freshly milled sea salt & black pepper
  11. Note: You can store in the fridge for 3-5 days in an air tight container




Nutritional Info
Per Serving

237 kcal | 4.3g fat | 0.7g saturates | 38g carbs | 6.7g sugars | 5g fibre | 8.7g protein | 0.13g salt

 LOW CAL | LOW SAT | HIGH FIBRE | HIGH PROTEIN | LOW SALT | FOLIC ACID | POTASSIUM | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON 





© Copyright 2018. Eat Unique. All Rights Reserved