Fry veg with chorizo and orzo to make this healthy, colourful summer stew. You can add any leftover veg you have in the fridge to reduce food waste
Nutrition and extra info
- Healthy
Nutrition: Per serving
- kcal389
- fat12g
- saturates4g
- carbs50g
- sugars17g
- fibre8g
- protein16g
- salt1.2g
Ingredients
- 1 tsp olive oil
Olive oil
ol-iv oylProbably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
- bunch of spring onions, sliced, green and white parts separated
Spring onion
sp-ring un-yunAlso known as scallions or green onions, spring onions are in fact very young onions, harvested…
- 1 red pepper, cut into small cubes
- 50g chorizo, cut into small cubes
Chorizo
chore-reeth-ohA coarsely textured, spiced pork sausage widely used in Spanish and Mexican cooking. It is made…
- 1 garlic clove, crushed
- 75g orzo
- ½ tsp smoked paprika
- 200g can sweetcorn, drained
Sweetcorn
sw-eet cornAlso known as corn on the cob, sweetcorn is composed of rows of tightly packed golden yellow…
- 1 large tomato, chopped
Tomato
toe-mart-ohA member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…
- 350ml low-salt chicken or vegetable stock
- ½ small bunch of parsley, chopped
Parsley
par-sleeOne of the most ubiquitous herbs in British cookery, parsley is also popular in European and…
- ½ lemon, zested and juiced
Lemon
le-monOval in shape with a pronouced bulge on one end, lemons are one of the most versatile…
Method
Heat the oil in a deep frying pan and fry the white parts of the spring onions, the peppers and chorizo for 8 mins, until the peppers are soft and the chorizo is just golden.
Stir in the garlic, orzo, paprika, sweetcorn and tomato, and fry for 2-3 mins more. Pour in the stock. Bring to a simmer and cook for 8-10 mins, stirring often, until the orzo is tender. Stir in the parsley, the green parts of the spring onions, and the lemon juice and zest.
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