No image yet
Spicy Meatball Orzo Dump and Bake
high-proteinbudgetcomfortone-pot
- Prep
- 5 min
- Cook
- 35 min
- Serves
- 4
- Difficulty
- Easy
Method
- Preheat the oven to 190°C.
- If the meatballs aren't frozen, start by frying them until golden on each side. If using frozen meatballs, add them directly to your casserole dish.
- While they are cooking, dice the onion and garlic and set aside.
- Next, prepare the pepper and broccoli by chopping into similar 1–2 inch pieces, and halve the olives and cherry tomatoes.
- Add the vegetables to your dish along with the rest of the ingredients and thoroughly stir to combine.
- Cook for 30 minutes with the lid on. After 30 minutes, remove from the oven and stir — you may need to add some water at this point if it is sticking to the bottom of the pan. Grate the cheese over the top and put the dish back in the oven for a further 5 minutes.
- Once the cheese has melted and is bubbling, sprinkle over fresh flat-leaf parsley and serve with garlic bread.
Ingredients
Metric
Produce
- 1 garlic
- ½ red onion
- ¼ broccoli
- 1 yellow pepper
- 100g cherry tomatoes
- fresh parsley (flat-leaf, optional, to serve)
Fridge
- 30g vegan cheese
- 300g vegan meatballs
Tins & Dry
- chopped tomatoes (400g)
- 270g orzo pasta
- 50g olives
Pantry
- 400ml vegetable stock
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1 tsp chilli paste
- 1 tbsp tomato paste
- 1 tsp dried thyme
- 1 tsp harissa
- 1 tbsp dried Italian herbs
- 2 tbsp nutritional yeast
- salt (to taste)
- black pepper (to taste)
Equipment
- Sharp knife
- Chopping board
- Tin opener
- Spatula or mixing spoon
- Cheese grater
- Teaspoon
- Tablespoon
- Large casserole dish or similar with a lid
Nutrition per serving
Calories 542.9 kcal
Protein 26.8g
Carbs 72.7g
Fat 16.7g
Fibre 10.6g
Values are approximate.