Mediterranean Orzo & Roasted Veggie Jar - 12/10/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Lemon Herb Dressing:

• 6 tbsp olive oil
• 3 tbsp fresh lemon juice
• 1 tbsp red wine vinegar
• 1 tbsp Dijon mustard
• 1 clove garlic, minced
• 1 tsp dried oregano
• ½ tsp salt
• ½ tsp black pepper

For the Roasted Vegetables:

• 1 aubergine, diced
• 1 courgette, diced
• 1 red bell pepper, diced
• 1 small red onion, sliced
• 1 tbsp olive oil
• 1 tsp dried basil
• ½ tsp smoked paprika
• Salt & pepper to taste

For the Orzo Base:

• 300g cooked whole wheat orzo (50g per jar)

For the Mediterranean Add-Ins:

• 150g cherry tomatoes, halved
• 1 can (400g) chickpeas, drained & rinsed
• 100g kalamata olives, sliced
• 6 tbsp chopped fresh parsley

For the Toppings (Add Before Serving):

• 6 tbsp crumbled vegan feta (optional)
• 6 tbsp toasted pine nuts

For Layering in the Mason Jars:

Bottom Layer (Lemon Herb Dressing - Flavorful & Tangy):

• Divide the lemon herb dressing evenly among the jars.

Second Layer (Grain & Protein Base):

• Add 50g cooked orzo per jar.
• Add ⅙ of the chickpeas per jar.

Third Layer (Roasted Mediterranean Vegetables):

• Layer in aubergine, courgette, red bell pepper, and red onion.

Fourth Layer (Fresh Additions for Texture & Flavor):

• Add halved cherry tomatoes and sliced olives.

Top Layer (Crunchy & Creamy Toppings - Add Before Serving):

• Crumbled vegan feta (if using) and toasted pine nuts for extra flavor and texture.

Instructions:

1. Prepare the Dressing:

   • In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and black pepper.
   • Divide evenly among the jars.

2. Roast the Vegetables:

   • Preheat oven to 200°C (400°F).
   • Toss aubergine, courgette, red bell pepper, and red onion with olive oil, dried basil, smoked paprika, salt, and pepper.
   • Spread on a baking tray and roast for 20–25 minutes, flipping halfway.

3. Cook the Orzo:

   • Boil orzo according to package instructions, drain, and let cool before layering.

4. Prepare the Fresh Ingredients:

   • Halve cherry tomatoes, slice olives, and chop fresh parsley.

5. Assemble the Mason Jars:

   • Bottom Layer: Pour lemon herb dressing into each jar.
   • Second Layer: Add cooked orzo and chickpeas.
   • Third Layer: Add roasted vegetables.
   • Fourth Layer: Layer in cherry tomatoes and olives.
   • Top Layer: Store vegan feta and toasted pine nuts separately, adding before eating.

Storage & Serving:

• Vacuum seal the jars with the Perma Jar Vacuum Sealer to keep fresh.
• Store in the fridge until ready to eat.
• Shake the jar well, pour into a bowl, and toss before serving.

Cooking Time:

⏱ 35 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~450 kcal
• Protein: ~18g
• Carbohydrates: ~55g
• Fat: ~16g
• Fiber: ~10g

Average Cost Analysis (Per Jar, Based on UK Supermarkets)

• Olive Oil (1 tbsp): £0.10
• Lemon Juice (½ tbsp): £0.05
• Red Wine Vinegar (½ tbsp): £0.08
• Dijon Mustard (½ tsp): £0.05
• Garlic (⅙ clove): £0.03
• Orzo (50g): £0.20
• Chickpeas (⅙ can): £0.10
• Aubergine (⅙): £0.12
• Courgette (⅙): £0.10
• Red Bell Pepper (⅙): £0.10
• Red Onion (⅙): £0.05
• Cherry Tomatoes (⅙ cup): £0.15
• Kalamata Olives (⅙ of 100g): £0.12
• Fresh Parsley (1 tbsp): £0.08
• Vegan Feta (optional, 1 tbsp): £0.15
• Toasted Pine Nuts (1 tbsp): £0.12

💰 Total Cost per Jar: ~£1.58
💰 Total Cost for 6 Jars: ~£9.48