High-Protein Roasted Tomato Eggplant & Orzo Casserole is very delicious. This casserole is rich and satisfying. It contains eggplant, orange bell peppers, cherry tomatoes, garlic, extra-virgin olive oil, tomato paste, salt, smoked paprika, crushed red pepper, low-sodium vegetable broth, whole-wheat orzo, fresh basil, and feta cheese. This casserole is not appropriate for a dairy allergic people as it contains feta cheese. It is prepared in one hour and five minutes, good for dinner or lunch. Serve this High-Protein Roasted Tomato Eggplant & Orzo Casserole with grilled chicken, a fresh Greek salad, or whole-grain pita bread. Easily stock this dish for certain time period, nice to make before the requirement for busy weekdays.
STATS:
- Calories: 365 kcal
- Required Prep Time: Twenty minutes
- Required Cook Time: Forty-five minutes
- Overall Time: One hour, Five minutes
- Serving Size: 1½ cups
- Cuisine: Mediterranean
- Course: Main Course
- Diet: High-Protein
- Servings: 6
EQUIPMENT:
- Large baking dish
- Big mixing bowl
- Cutting board
- Wooden spoon
- Knife
- Aluminum foil
- Oven
INGREDIENTS:
- 1 large eggplant
- 2 big orange bell peppers
- Two tbsp. olive oil
- 1¾ tsp. salt
- ¾ tsp. smoked paprika
- Two tbsp. tomato paste
- ¼ tsp. red pepper
- Four big garlic pieces
- 3 cups vegetable broth
- 2 cups whole-wheat orzo
- One pint cherry tomatoes
- ¼ cup fresh basil
- ¾ cup feta cheese crumbs
- Fresh basil leaves
INGREDIENT NOTES:
EGGPLANT:
- Add the eggplant to provide a rich, creamy texture in the casserole. It also absorbs the seasonings beautifully and provides fiber & antioxidants.
ORANGE BELL PEPPERS:
- Use the orange bell peppers to offer a sweet taste naturally & color in the casserole. The orange bell pepper should be fresh & firm, and peppers roast perfectly and also provide plenty of vitamin C.
CHERRY TOMATOES:
- Add the cherry tomatoes to provide a juicy, sweet taste naturally in the casserole. They become slightly caramelized while roasting and create an indulgent tomato sauce.
GARLIC:
- Thinly sliced garlic is added to provide a deep savory flavor throughout this casserole. It should be fresh to deliver the best aroma and taste.
OLIVE OIL:
- Add the olive oil to roast the vegetables equally and provide Mediterranean flavor. It also contains good fats and enhances the indulgence.
TOMATO PASTE:
- It is included to excavate the tomato flavor and provide an indulgent sauce for orzo and also increases the taste.
WHOLE-WHEAT ORZO:
- Use the whole-wheat orzo to offer a soft pasta-like texture & extra protein in the casserole. It also supplies carbs & fiber so we don’t feel hungry.
LOW-SODIUM VEGETABLE BROTH:
- Add the vegetable broth to prepare the orzo and it also provides the savory taste. It is best to utilize the low-sodium broth to add the salt according to taste.
SMOKED PAPRIKA, CRUSHED RED PEPPER & SALT:
- Add the smoked paprika to provide a delicate smoky taste which will perfectly pair with the roasted vegetables. Crushed red pepper is included to provide slight heat, while salt will stabilize the flavors and balance the acidity of the tomatoes.
FRESH BASIL:
- Add the fresh basil to offer a bright herbal flavor which will balance the rich taste of the roasted vegetables & feta cheese. Fresh basil also adds a fresh aroma to this casserole.
FETA CHEESE:
- Add the feta cheese crumbs to make the casserole creamy, offer a tangy flavor, and also provide protein. Use the real feta cheese to offer good flavor.
INSTRUCTIONS:
- First, we warm the oven to 425°F.
- Take a big dish and add the bell pepper, cherry tomatoes, eggplant, tomato paste, seasonings, garlic, & olive oil.
- Mix everything till they are combined.
- Roast it for 25 to 30 minutes, mixing it between till the vegetables get soft and caramelized slightly.
- When they get roast mix the whole-wheat orzo, salt, and vegetable broth.
- Wrap the foil around the casserole dish & bake for more twenty to twenty-five minutes till the orzo gets soft and the liquid gets absorbed.
- Take out of the oven & leave the casserole for five minutes.
- Mix the chopped basil and feta cheese and sprinkle the feta cheese over the casserole.
- Sprinkle the basil leaves and red pepper flakes to garnish the dish.
SERVING SUGGESTIONS:
PROTEIN PAIRINGS:
- Grilled chicken breast
- Lemon herb salmon
- Garlic shrimp
- Grilled tofu
- Rotisserie chicken
- Baked turkey breast
FRESH SALADS:
- Greek salad
- Cucumber tomato salad
- Arugula salad
- Spinach salad
- Mediterranean chickpea salad
- Caesar salad
VEGETABLE SIDES:
- Roasted asparagus
- Steamed green beans
- Garlic broccoli
- Roasted Brussels sprouts
- Sautéed zucchini
- Grilled eggplant
BREAD:
- Whole-grain pita
- Garlic bread
- Crusty sourdough
- Focaccia
- Whole-wheat dinner rolls
- Ciabatta
SOUPS:
- Lentil soup
- Tomato basil soup
- Vegetable soup
- Minestrone soup
- Chickpea soup
- Roasted red pepper soup
CONDIMENTS & TOPPINGS:
- Tzatziki sauce
- Pesto
- Chili flakes
- Fresh basil
- Grated parmesan
- Lemon wedges
DRINKS:
- Sparkling water with lemon
- Iced herbal tea
- Fresh lemonade
- Cucumber mint water
- Unsweetened iced tea
- Citrus sparkling water
DESSERTS:
- Fresh mixed berries
- Greek yogurt with honey
- Baked peaches
- Fruit salad
- Lemon sorbet
- Honey-roasted figs
TIPS:
- We have to roast the vegetables till the get brown to provide the taste.
- Crumble the feta cheese fresh to provide good texture.
- Mix the casserole, then serve to distribute the cheese equally in the casserole.
- Include the chickpeas or white beans in the casserole to provide protein in the dish.
- Leave the casserole for some time, then serve so it gets thick.
STORAGE INFORMATION:
FRIDGE:
- Include the casserole in vessel & stock for four days.
FREEZER:
- Make the individual portions and store the casserole for 2 months.
FAQs:
Will I utilize the regular orzo to make this casserole?
- Yes, use the regular orzo instead, but it cooks in less time than required.
Would I prepare the casserole before required?
- Yes, make the casserole and store and bake when required.
How to enrich the protein in casserole?
- Include chickpeas, grilled chicken, feta cheese, and white beans to increase the protein.
Will I include the vegetables in the dish?
- Yes, add the mushrooms, squash, spinach, or zucchini to the casserole to add many vegetables to it.
NUTRITIONAL INFORMATION:
Total Carbs: 49 g
Fiber: 7 g
Protein: 15 g
Calories: 365 kcal
Total Fat: 13 g
Calcium: 0.22 g
Serving Size: 1½ cups
Net Carbs: 42 g
Iron: 0.003 g
Vitamin A: 0.00045 g
Sodium: 0.68 g
Potassium: 0.72 g
Servings: 6
