Green Goddess Orzo Jar - 04/05/2024

Ingredients (Makes 6 Mason Jars, 500ml each)

For the Creamy Pesto Orzo (Bottom Layer - Wet Ingredient)

• 250g orzo pasta
• 4 tbsp basil pesto (store-bought or homemade)
• 3 tbsp cream cheese (or soft goat’s cheese for extra tang)
• Juice of ½ lemon
• Salt & black pepper to taste

For the Crispy Chickpeas (Layer 2 - Hearty Protein & Crunch)

• 1 can (400g) chickpeas, drained & rinsed
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt & pepper to taste

For the Roasted Mediterranean Veggies (Layer 3 - Sturdy Vegetables)

• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 courgette, sliced
• 1 small aubergine, diced
• 1 red onion, thinly sliced
• 2 tbsp olive oil
• 1 tsp dried oregano
• ½ tsp chilli flakes (optional)
• Salt & black pepper to taste

For the Fresh & Crunchy Toppings (Top Layer - Stays Crisp)

• 100g baby spinach or rocket (about 15g per jar)
• 6 tbsp crumbled feta cheese (optional, for extra creaminess)
• 6 tbsp toasted pine nuts or pumpkin seeds (for extra crunch)

Instructions:

1. Prepare the Creamy Pesto Orzo:

   • Cook the orzo pasta according to package instructions, then drain and rinse with cold water.
   • In a bowl, mix orzo with basil pesto, cream cheese, lemon juice, salt, and black pepper. Set aside.

2. Make the Crispy Chickpeas:

   • Preheat the oven to 200°C (400°F).
   • Toss the chickpeas with olive oil, smoked paprika, garlic powder, salt, and pepper.
   • Roast on a baking tray for 20-25 minutes, shaking halfway, until crispy.

3. Roast the Mediterranean Veggies:

   • Toss the bell peppers, courgette, aubergine, and red onion with olive oil, oregano, chilli flakes, salt, and pepper.
   • Spread on a baking tray and roast for 25 minutes, stirring once, until soft and caramelized.

4. Assemble the Mason Jars (Bottom to Top):

   • Bottom Layer: Divide the creamy pesto orzo equally among the 6 jars.
   • Second Layer: Add the roasted Mediterranean veggies.
   • Third Layer: Add the crispy chickpeas for a crunchy contrast.
   • Fourth Layer: Top with fresh baby spinach or rocket.
   • Final Toppings: Sprinkle with crumbled feta (if using) and toasted pine nuts or pumpkin seeds.

5. Storage & Serving:

   • Seal the jars and store in the fridge for up to 5 days.
   • To eat, shake the jar, pour into a bowl, and enjoy cold or microwave for 1-2 minutes if you prefer it warm.

Cooking Time:

⏱ 45 minutes total

Macronutrient Breakdown (Per Jar):

• Calories: ~470 kcal
• Protein: ~22g
• Carbohydrates: ~58g
• Fat: ~15g
• Fiber: ~10g

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

• Orzo (40g): ~£0.20
• Pesto (2 tsp): ~£0.15
• Cream Cheese (½ tbsp): ~£0.10
• Chickpeas (60g): ~£0.20
• Red & Yellow Peppers (⅙ each): ~£0.15
• Courgette (⅙ of a large one): ~£0.10
• Aubergine (⅙ of a large one): ~£0.15
• Red Onion (⅙ of one): ~£0.05
• Spinach/Rocket (15g): ~£0.20
• Feta Cheese (optional, 1 tbsp): ~£0.15
• Toasted Pine Nuts/Pumpkin Seeds (1 tbsp): ~£0.20

💰 Total Cost per Jar: ~£1.65
💰 Total Cost for 6 Jars: ~£9.90