Spiced Orzo Pilaf

Dairy Free
Health score
12%
Spiced Orzo Pilaf
45 min.
4
250kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup carrots finely chopped
  • 0.5 cup dates pitted chopped
  • tablespoons cilantro leaves fresh chopped
  •  garlic cloves minced
  • 0.3 cup green onions finely chopped
  • 0.3 teaspoon ground cinnamon 
  • 0.3 teaspoon ground cumin 
  • tablespoon juice of lemon fresh
  • teaspoon lemon rind grated
  • tablespoon olive oil 
  • 0.5 cup orange juice fresh
  • cup orzo pasta) (rice-shaped uncooked
  • 0.3 teaspoon paprika 
  • 0.3 teaspoon salt 
  • 1.5 cups vegetable broth 

Equipment

  • sauce pan

Directions

  1. Heat oil in a medium saucepan over low heat.
  2. Add cinnamon, cumin, and paprika; cook 1 minute or until fragrant. Increase heat to medium-high. Stir in broth, orzo, orange juice, and garlic; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until liquid is almost absorbed. Stir in dates and next 4 ingredients (through pepper); cook, uncovered, 2 minutes.
  3. Remove from heat; cover and let stand 5 minutes or until liquid is absorbed. Fluff with a fork. Stir in chopped carrot, fresh cilantro, and fresh lemon juice.

Nutrition Facts

Calories250kcal
Protein9.24%
Fat15.09%
Carbs75.67%

Properties

Glycemic Index
97.21
Glycemic Load
20.32
Inflammation Score
-8
Nutrition Score
10.242173910141%

Flavonoids

Cyanidin
0.31mg
Eriodictyol
0.24mg
Hesperetin
4.25mg
Naringenin
0.72mg
Luteolin
0.01mg
Kaempferol
0.11mg
Myricetin
0.04mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:250.3kcal
12.52%
Fat:4.3g
6.61%
Saturated Fat:0.61g
3.84%
Carbohydrates:48.51g
16.17%
Net Carbohydrates:45.13g
16.41%
Sugar:16.68g
18.53%
Cholesterol:0mg
0%
Sodium:508.11mg
22.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.92g
11.85%
Selenium:24.57µg
35.11%
Vitamin A:1728.65IU
34.57%
Manganese:0.49mg
24.42%
Vitamin C:19.85mg
24.07%
Vitamin K:17.66µg
16.82%
Fiber:3.37g
13.5%
Phosphorus:96.69mg
9.67%
Potassium:328.08mg
9.37%
Copper:0.18mg
8.94%
Magnesium:35.1mg
8.77%
Vitamin B6:0.14mg
6.8%
Folate:26.15µg
6.54%
Iron:1.04mg
5.79%
Vitamin B3:1.15mg
5.73%
Vitamin B1:0.09mg
5.71%
Vitamin E:0.71mg
4.75%
Zinc:0.68mg
4.52%
Vitamin B5:0.38mg
3.77%
Vitamin B2:0.06mg
3.45%
Calcium:32.72mg
3.27%
Source:My Recipes