Roasted Zucchini and Walnut Orzo

Dairy Free
Health score
34%
Roasted Zucchini and Walnut Orzo
45 min.
4
446kcal

Suggestions


Looking for a delicious and nutritious dish that’s perfect for any occasion? Look no further than our Roasted Zucchini and Walnut Orzo! This delightful recipe is not only dairy-free but also packed with flavor and texture, making it an ideal choice for a side dish, lunch, or even a main course. With its vibrant colors and wholesome ingredients, this dish is sure to impress your family and friends.

The star of this recipe is the tender roasted zucchini, which brings a subtle sweetness and a satisfying bite. Paired with the crunchy walnut pieces, this dish offers a delightful contrast that will keep you coming back for more. The orzo pasta serves as a perfect base, absorbing all the delicious flavors from the roasted vegetables and the zesty lemon juice.

In just 45 minutes, you can whip up this hearty meal that serves four, making it a great option for gatherings or meal prep for the week ahead. With a balanced caloric breakdown, it’s not only tasty but also a healthy choice that fits into various dietary preferences. So, roll up your sleeves and get ready to enjoy a bowl of Roasted Zucchini and Walnut Orzo that’s bursting with flavor and goodness!

Ingredients

  • tablespoons juice of lemon 
  • teaspoons olive oil 
  • cups orzo pasta dried
  • 0.1 teaspoon pepper 
  • 0.1 teaspoon salt 
  • 4.8 cups vegetable broth 
  • teaspoons walnut oil 
  • 0.5 cup walnut pieces coarsely chopped
  • 1.3 pounds zucchini 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven

Directions

  1. Rinse and dry zucchini; cut each in half lengthwise, then cut crosswise into 1/4-inch-thick slices. In a bowl, mix zucchini with olive oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Divide mixture equally between two baking sheets, each 12 by 15 inches, and spread zucchini in a single layer.
  2. Bake in a 400 regular or convection oven until zucchini is tender when pierced, 8 to 10 minutes.
  3. Pour back into bowl. Rinse and dry one baking sheet.
  4. Put walnut pieces on clean baking sheet and bake in a 350 oven until pale gold beneath skins, about 5 minutes.
  5. Meanwhile, in a 5- to 6-quart pan over high heat, bring broth to a boil.
  6. Add orzo, reduce heat, and simmer, stirring occasionally, until orzo is tender to bite and liquid is absorbed, about 10 minutes.
  7. Stir zucchini, walnuts, lemon juice, and walnut oil into orzo.
  8. Add more salt and pepper to taste.

Nutrition Facts

Calories446kcal
Protein13.38%
Fat30.88%
Carbs55.74%

Properties

Glycemic Index
27.25
Glycemic Load
23.17
Inflammation Score
-7
Nutrition Score
20.023478259211%

Flavonoids

Cyanidin
0.4mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:445.94kcal
22.3%
Fat:15.6g
24%
Saturated Fat:1.69g
10.53%
Carbohydrates:63.35g
21.12%
Net Carbohydrates:58.51g
21.28%
Sugar:6.52g
7.25%
Cholesterol:0mg
0%
Sodium:1191.44mg
51.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.21g
30.41%
Selenium:54.34µg
77.63%
Manganese:1.48mg
73.83%
Vitamin C:28.47mg
34.5%
Copper:0.58mg
28.89%
Phosphorus:276.57mg
27.66%
Magnesium:91.63mg
22.91%
Vitamin B6:0.46mg
22.87%
Potassium:691.17mg
19.75%
Fiber:4.84g
19.34%
Vitamin B3:3.59mg
17.95%
Folate:66.06µg
16.51%
Vitamin B2:0.26mg
15.18%
Zinc:2.02mg
13.48%
Vitamin B1:0.2mg
13.46%
Iron:2.33mg
12.92%
Vitamin B5:1.03mg
10.3%
Vitamin B12:0.54µg
8.99%
Vitamin K:8.17µg
7.78%
Calcium:64.34mg
6.43%
Vitamin A:287.21IU
5.74%
Vitamin E:0.66mg
4.42%
Source:My Recipes