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Broccoli and Zucchini Orzo Risotto

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Broccoli and Zucchini Orzo Risotto

with yogurt, parmesan and a parsley, lemon and sunflower seed sauce

Informations supplémentaires
30 min. | 752 kcal | easy | Express, Spicy, Vegetarian | Printable version
1. Setup Cut the broccoli and the zucchini into small pieces. Zest the lemon. Finely chop the sunflower seeds and the parsley.
2. Cook the broccoli Warm up a generous drizzle of oil in a large pan over medium-high heat. Add the broccoli and the zucchini and cook 4-5 minutes. Add salt and pepper.
3. Add the broth Add the orzo and mix well. Add the broth cube and 2 2P | 3 3P cups of water. Bring to a boil and cook over medium heat for 6-8 minutes or until the liquid is absorbed and the orzo is tender.
4. Make the parsley sauce While the orzo cooks, mix the parsley with the hemp seeds, the sunflower seeds, the spices (to taste), the lemon zest, a pinch of parmesan, the juice of a quarter of a lemon, a generous drizzle of oil , salt and pepper. The sauce should have a pesto texture.
5. Add the parmesan Add 1 2P | 2 3P yogurt in the orzo with the parmesan and a little lemon juice, to taste. Mix together. Adjust salt and pepper, to taste.
6. Plate your dish Serve the orzo and garnish with the remaining yogurt and the parsley sauce. Bon appétit!
140gOrzo
1unitBroccoli
1unitZucchini(s)
2unitGreek Yogourt 2%
2unitFresh Italian Parsley
10gHemp Seeds
2.5gSpice Mix (chili flakes,garlic powder)
20gGrana Padano Cheese
1unitVegetable Broth Cube(s)
15gSunflower Seeds
0.5unitLemon
What you need Pan, Bowl, Zester.
752 kcal
Amount
% daily value
Amount
% daily value
carbohydrate 82g
27%
fat 38g
58%
cholesterol 9mg
3%
fiber 5g
20%
protein 20g
saturated 7g
35%
sodium 160mg
7%
sugar 6g
trans 0g