Orzo Pasta Bake: Super Simple Mediterranean Delight

Mediterranean cuisine is renowned for its rich flavours and vibrant colours. It’s a celebration of fresh ingredients and healthful combinations that have delighted taste buds for centuries. Today, we’re going to take a journey to the Mediterranean with a delightful plant-based recipe: Mediterranean Orzo Pasta Bake. This dish not only pays homage to the region’s culinary traditions but also provides a burst of nutrition that’s good for you. Let’s dive into this delectable recipe and explore why its ingredients are such a boon for your well-being

The Quirky Origins of Mediterranean Cuisine

Before we delve into the recipe, let’s take a quirky educational detour into the history of Mediterranean cuisine. Did you know that this cuisine has its roots dating back thousands of years to the ancient civilizations that thrived in the Mediterranean basin? It’s a tapestry woven with influences from Greece, Italy, Spain, Morocco, and more.

The Mediterranean diet is renowned for its health benefits. It’s not just a diet; it’s a lifestyle. Rich in fruits, vegetables, whole grains, and healthy fats like olive oil, it has been associated with lower risks of heart disease, diabetes, and even Alzheimer’s disease. Now, let’s see how our Mediterranean Orzo Pasta Bake embraces this heritage.

Orzo Pasta Bake is Good For You!

1. Red Onion: The red onion is a versatile ingredient with antioxidants that help combat inflammation. It’s also a source of fibre, which is great for digestion.
2. Garlic: Garlic is not just a flavor enhancer; it’s a superfood. It’s known for its immune-boosting properties and contains allicin, which has various health benefits.
3. Aubergine (Eggplant): Aubergine is a low-calorie vegetable loaded with vitamins, minerals, and dietary fiber. It’s also packed with antioxidants that support heart health.
4. Cherry Tomatoes: These little red gems are bursting with vitamins, especially vitamin C, which is essential for your immune system. They also contain lycopene, known for its cancer-fighting properties.
5. Yellow and Red Peppers: Peppers are rich in vitamin C and contain carotenoids, which are powerful antioxidants. They are excellent for your skin and overall health.
6. Olive Oil: Olive oil is a cornerstone of the Mediterranean diet. It’s rich in monounsaturated fats, which are heart-healthy, and it also has anti-inflammatory properties.
7. Tin of Chopped Tomatoes: Tomatoes are a source of vitamins A and C, as well as lycopene, which helps protect against oxidative damage.
8. Tahini: Tahini is made from ground sesame seeds, providing healthy fats, vitamins, and minerals. It’s also a source of plant-based protein.
9. Miso: Miso is a fermented soybean paste, delivering probiotics for gut health and a unique umami flavour.
10. Mixed Herbs: These herbs not only add a burst of flavour but also offer various health benefits, including anti-inflammatory properties.
11. Orzo Pasta: Orzo is a small, rice-shaped pasta made from whole wheat or semolina flour. It’s a great source of carbohydrates and fiber.
12. Lemon Juice: Lemon juice adds a zesty, tangy flavour and is rich in vitamin C, aiding digestion and skin health.

Customise Orzo Pasta Bake:

One of the joys of cooking at home is the freedom to make a dish your own. Feel free to add your personal touch! You can toss in some spinach or artichoke hearts for extra greens and flavour. Or why not use courgette or add some white onion too!

Don’t hesitate to experiment with different herbs and spices to suit your palate. This recipe is like a blank canvas, inviting you to get creative in the kitchen and make it your own.

This wholesome Mediterranean Orzo Pasta Bake takes approximately 1 hour to prepare and serves about 4 people, making it perfect for a family dinner or for meal prep.

Ingredients

• 1 red onion, roughly chopped
• 3 garlic cloves, minced
• 1/2 aubergine, chopped
• Cherry tomatoes
• Yellow pepper and red pepper, deseeded and chopped
• Olive oil and salt for drizzling
• 1 tin of chopped tomatoes (400g)
• 400ml water
• 1 tbsp tahini
• 1 tbsp miso
• 1 tbsp mixed herbs
• 250g orzo pasta
• Squeeze of lemon juice

Instructions

1. Preheat your oven to 180°C (350°F).
2. In an oven tray, combine the red onion, minced garlic, aubergine, cherry tomatoes, and chopped yellow and red peppers. Drizzle with olive oil and sprinkle with salt. Roast for 20 minutes until the vegetables begin to soften.
3. Add the tin of chopped tomatoes, water, tahini, miso, mixed herbs, and orzo pasta to the roasted vegetables. Mix everything well.
4. Bake for an additional 30 minutes or until the orzo pasta is tender, stirring halfway through.
5. Before serving, squeeze fresh lemon juice over the dish for a burst of citrusy goodness.

Mediterranean Orzo Pasta Bake is not only a feast for your taste buds but also a nourishing gift to your body. Packed with wholesome ingredients inspired by the Mediterranean diet, it’s a delightful and healthful addition to your plant-based repertoire. So, next time you’re craving a taste of the Mediterranean, whip up this recipe, and your body will thank you for it. Enjoy the flavours and the benefits of this quirky yet nutritious dish!

Don’t forget to share your culinary creations with us using the hashtag #TheHappyDiet, and stay tuned for more delightful recipes from around the globe!

Print Recipe

Mediterranean Orzo Pasta Bake

Discover a delectable Mediterranean Orzo Pasta Bake recipe that celebrates the rich heritage of Mediterranean cuisine. Learn about the nutritious ingredients and how to customize this dish for a delightful family dinner.

Prep Time10 minutes mins

Cook Time50 minutes mins

Total Time1 hour hr

Course: lunch, Main Course

Cuisine: Mediterranean

Diet: Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian

Keyword: healthy recipe, mediterranean recipe, oven bake recipe, plant based pasta, plant based recipe, tomato stew, vegan pasta dish, vegan recipe

Servings: 4 servings

Ingredients

• 1 red onion roughly chopped
• 3 garlic cloves minced
• ½ aubergine chopped
• Cherry tomatoes
• Yellow pepper and red pepper deseeded and chopped
• Olive oil and salt for drizzling
• 1 tin of chopped tomatoes 400g
• 400 ml water
• 1 tbsp tahini
• 1 tbsp miso
• 1 tbsp mixed herbs
• 250 g orzo pasta
• Squeeze of lemon juice

Instructions

• Preheat your oven to 180°C (350°F).
• In an oven tray, combine the red onion, minced garlic, aubergine, cherry tomatoes, and chopped yellow and red peppers. Drizzle with olive oil and sprinkle with salt. Roast for 20 minutes until the vegetables begin to soften.
• Add the tin of chopped tomatoes, water, tahini, miso, mixed herbs, and orzo pasta to the roasted vegetables. Mix everything well.
• Bake for an additional 30 minutes or until the orzo pasta is tender, stirring halfway through.
• Before serving, squeeze fresh lemon juice over the dish for a burst of citrusy goodness.

Notes

1. Dietary Considerations: This Mediterranean Orzo Pasta Bake is not only plant-based but also suitable for vegetarians and vegans. If you have specific dietary preferences, feel free to adapt it accordingly.
2. Cheese Lovers: For a cheesy twist, you can sprinkle some vegan or dairy cheese on top before baking. The melted cheese adds a creamy layer of goodness to the dish.
3. Extra Greens: If you’re looking to boost your veggie intake, consider adding fresh spinach or kale to the mix. Toss them in during the last few minutes of baking to wilt gently.
4. Protein Power: While this recipe is protein-packed with orzo and tahini, you can also add cooked chickpeas or white beans for an extra protein boost.
5. Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. It reheats beautifully, making it a great option for meal prep.