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How to prepare pea, asparagus and tomato stew with feta and dill

Chickpea, orzo and tomato stew with feta and dill

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

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

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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-- بارگیری کد امنیتی --