Creamy Orzo Casserole With Vegetables
FUN FACT:
Onions are a really important ingredient in the Greek-Mediterranean diet and in the longevity foods of Ikarians and other denizens of the Blue Zones. They’re rich in plant compounds and antioxidants, and they make everything taste better, too!
There are a few differences in taste and nutritional components among onions. Colorful varieties, such as yellow or red ones, pack more antioxidants than white ones. As a matter of fact, yellow onions may contain almost 11 times more antioxidants than white onions. As for red onions, they are the sweetest, sharpest and most intense kind, and actually do contain more natural sugars than their paler cousins. Yellow onions are also assertive and they have a high sulfur content. They are the best type of onion to caramelize or roast as they become really sweet as they cook.
Ingredients
- ½ cup plus 2 Tbsp extra virgin Greek olive oil
- 2 large red onions coarsely chopped
- ½ tsp ground cInnamon
- 4 to 5 large carrots peeled and diced (about 2 cups)
- 1 pound ½ kilo orzo
- 6 cups peeled seeded, and chopped plum tomatoes (canned are fine)
- 2 bay leaves
- 2 to 3 sprigs fresh oregano
- Greek sea salt and freshly ground black pepper to taste
- 1½ pounds 700 g, about 5 medium-size, zucchini, washed and cut into 1-inch (2½-cm) cubes
- 2 garlic cloves
- 2 Tbsp balsamic vinegar
- Grated cashew-milk cheddar or other Vegan cheese cheese for garnish (optional)
Instructions
- Heat 2 tablespoons of the olive oil in a large heavy skillet.
- Add the onions and cook, uncovered and stirring, over low heat for 10 minutes. Add the cinnamon, stir, and continue to cook for another 4 to 5 minutes. The onions should be tender and slightly caramelized. Remove and wipe the skillet clean.
- Heat 2 more tablespoons of olive oil and cook the carrots, uncovered and over low heat, stirring occasionally, until tender but al dente, about 15 minutes.
- Preheat the oven to 375℉ (190℃). In a large pot, bring 5 cups of salted water to a rolling boil and add orzo. As soon as the water begins to boil again, remove the pot from the heat and pour contents into a large ovenproof casserole or earthenware dish. Add the onions, carrots, tomatoes, 2 tablespoons of olive oil, bay leaves, oregano sprigs, salt and pepper and toss to combine. Cover and bake 20 to 25 minutes, stirring up the mixture every 7 to 10 minutes to keep the orzo from sticking to the bottom of the dish.
- Meanwhile, heat 2 more tablespoons of olive oil in the skillet and cook the zucchini until tender but firm, about 8 minutes. Add the garlic and stir for 1 minute. Toss the zucchini and garlic in with the orzo, combining well. Uncover the pan and continue to bake for another 50 minutes to 1 hour, until the orzo is tender. Check the orzo and stir it during baking to prevent it from sticking. You may have to add additional water, as well.
- Just before serving, remove bay leaves and oregano and mix in remaining olive oil and balsamic vinegar. Served hot, sprinkled with grated cheese, if desired
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