Chickpea, orzo and tomato stew with feta and dill
Your favourite orzo recipe on this site! This is a tasty, easy-to-make one-pot veggie dish proves that healthy family food doesn’t need to break the bank.
Discover more of our one-pot recipes here.
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Ingredients
- 1 tbsp extra-virgin olive oil
- 1 onion, chopped
- 2 garlic cloves, chopped
- ½ tsp chilli flakes
- 1 ½ tsp mustard seeds
- 200g orzo
- 400g tin chopped tomatoes
- 700ml vegetable stock
- 400g tin chickpeas, drained and rinsed
- Handful fresh dill, chopped
- 100g vegetarian feta, crumbled
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Method
- Heat the oil in a deep frying pan and add the onion and garlic. Fry gently for 6-8 minutes until softened but not coloured. Turn up the heat slightly, add most of the chilli flakes and all the mustard seeds, then fry for 1-2 minutes more until the mustard seeds begin to pop.
- Stir in the orzo, then pour in the tomatoes, stock and chickpeas. Bring to the boil, then turn the heat down and simmer for 20 minutes, stirring frequently, until the sauce has thickened and orzo is tender.
- Stir in most of the dill, then check and adjust the seasoning (be careful with the salt as feta can be salty). Serve in warmed bowls sprinkled with the feta, remaining dill and chilli flakes.
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- Recipe from September 2019 Issue
Nutrition
Nutrition: per serving
- Calories
- 385kcals
- Fat
- 10g (4.2g saturated)
- Protein
- 16.8g
- Carbohydrates
- 52.2g (7.5g sugars)
- Fibre
- 9.7g
- Salt
- 0.8g
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The whole family liked this! I added some spinach and artichoke hearts.
I made this when I was looking for a meal without meat as we conciously try to reduce the amount of meat we eat & it was a little different to a traditional pasta bake. I switched the feta for cheddar as we don’t like feta, it was a really lovely dish and will be making it again.
We are so glad you enjoyed this stew Sharon!
Easy and tasty meal, excellent veggie meal which I make regularly.