Toasted Orzo with Saffron and Fennel

Dairy Free
Health score
24%
Toasted Orzo with Saffron and Fennel
35 min.
4
313kcal

Suggestions

Ingredients

  • cup fennel bulb chopped (from 1 small bulb)
  • tablespoons olive oil 
  • ounces orzo pasta 
  • 0.5 cup onion red chopped
  • 0.3 teaspoon saffron threads crumbled
  • tablespoon water divided

Equipment

  • sauce pan

Directions

  1. Soften saffron in 1 tablespoon hot water and set aside.
  2. Cook onion in oil in a 3-quart heavy saucepan over medium heat, stirring occasionally, until softened, about 6 minutes.
  3. Add orzo and toast, stirring frequently, until fragrant, 2 to 4 minutes.
  4. Stir in saffron mixture, remaining 2 cups water, and 1 teaspoon salt and simmer, covered, until orzo is just tender and liquid is absorbed, about 12 minutes.
  5. Sprinkle fennel bulb over orzo and let stand, covered, off heat 5 minutes. Stir fennel bulb into orzo, then serve sprinkled with fennel fronds.

Nutrition Facts

Calories313kcal
Protein11.3%
Fat23.17%
Carbs65.53%

Properties

Glycemic Index
46
Glycemic Load
19.97
Inflammation Score
-3
Nutrition Score
9.533043584098%

Flavonoids

Eriodictyol
0.23mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
4.11mg

Nutrients percent of daily need

Calories:313.29kcal
15.66%
Fat:8.03g
12.35%
Saturated Fat:1.17g
7.32%
Carbohydrates:51.09g
17.03%
Net Carbohydrates:48.03g
17.47%
Sugar:3.41g
3.78%
Cholesterol:0mg
0%
Sodium:16.27mg
0.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.81g
17.62%
Selenium:40.57µg
57.95%
Manganese:0.65mg
32.7%
Vitamin K:18.02µg
17.16%
Phosphorus:137.25mg
13.72%
Fiber:3.06g
12.22%
Copper:0.21mg
10.36%
Magnesium:39.56mg
9.89%
Vitamin E:1.21mg
8.06%
Potassium:261.67mg
7.48%
Zinc:0.98mg
6.52%
Vitamin B6:0.12mg
6.24%
Vitamin B3:1.25mg
6.23%
Iron:1.07mg
5.94%
Folate:21.16µg
5.29%
Vitamin C:4.1mg
4.96%
Vitamin B1:0.07mg
4.59%
Vitamin B5:0.35mg
3.5%
Vitamin B2:0.05mg
2.98%
Calcium:28.84mg
2.88%
Source:Epicurious