pasta - Orzo with Artichokes, Mushrooms and Legumes

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* Exported from MasterCook *

 

Orzo with Artichokes, Mushrooms and Legumes

 

Recipe By :Burt, Goldberg, and Rhodes

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 roasted red pepper -- roasted, cut julienne

1 teaspoon olive oil

1 bunch scallions -- finely chopped

1 clove garlic -- finely chopped

12 ounces mushrooms -- cleaned and quartered

1 package frozen artichoke hearts* -- (9-ounce) (including juices)

thawed and sliced into 1/8 inch pieces

1/3 cup dry vermouth

2 teaspoons Better Than Bouillon Vegetable Concentrate -- dissolved

in 1/2 cup hot water

1/2 teaspoon hot pepper flakes -- or to taste

1 can navy beans -- (15-ounce) drained and rinsed

2 tablespoons fresh basil -- coarsely chopped

8 ounces orzo -- cooked as diected (in lightly salted water)

 

Roast red pepper.

 

Saute scallions and garlic in olive oil until translucent. Add mushrooms and

saute an additional 10 minutes.

 

Add roasted red pepper and its juices, artichoke hearts and their cooking

liquid, dry vermouth mouth, dissolved vegetable concentrate, hot pepper flakes

and navy beans. Bring to a boil, reduce heat and simmer 10 minutes.

 

Stir in fresh basil and serve at once over the cooked orzo.

 

Makes 6 servings.

 

Notes: When prepared in advance and assembled over rice or pasta, add

approximately 1/2 Cup of extra vegetable broth to add more moisture and prevent

it from drying out.

*Fresh artichokes bottoms (cooked until tender) can be substituted, you will

need about three large. A pound of asparagus or green beans also works well in

this recipe as an alternative to artichoke hearts. If using fresh asparagus or

green beans cut them into 2 " lengths and add to the boiling orzo 5 minutes

before it has finished cooking.

 

Variation:

 

Also great over grains such as rice, couscous. barley or quinoa in place of

orzo.

 

Feel free to substitute your favorite pre-cooked bean, drained and rinsed

instead of navy beans. Serving suggestion: Accompany with our Tricolore Salad,

p. 76.

 

Nutrient calculations (per 1 2/3 cup serving):

Calories 308, Total Fat 2.4 g. (Sat. 0.4 g.), Cholesterol 0 mg., Carbohydrate 58

g.,

Dietary Fiber 4 g., Protein 15 g., Sodium 673 mg., Calcium 94 mg., Iron 3.9 mg.

Exchanges: 3 starch, 3 vegetable

 

 

 

Source:

" High Fit - Low Fat Vegetarian "

Copyright:

" 1996 ISBN #0-9649656-1-5 "

 

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Per Serving (excluding unknown items): 296 Calories; 2g Fat (6.3% calories from

fat); 14g Protein; 53g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 13mg

Sodium. Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0