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Roasted Rainbow Vegetable Orzo

By

Adapted from the recipe by Erica Baty

Prep Time: 15 minutes

Cook Time: 25 minutes

Makes 6 servings 

Ingredients

*Ingredients currently available at the farmers’ market

For the vegetables:

  • 1/2 large red onion*, diced
  • 1 zucchini*, diced
  • 1 yellow squash*, diced
  • 1 red bell pepper, diced
  • 1 orange bell pepper, diced
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon each kosher salt and fresh cracked pepper

For the dressing:

  • 1/3 cup fresh squeezed lemon juice
  • 1/3 cup extra virgin olive oil
  • 1/2 teaspoon each kosher salt and pepper
  • 2 cloves garlic, minced
  • 2 tablespoons fresh parsley*, finely chopped

To assemble the dish:

  • ½ lb orzo
  • 1 cup fresh basil*, finely chopped
  • 4 scallions*, sliced
  • 1/4 cup toasted pine nuts
  • 8oz block feta or goat cheese*, cubed

Instructions

Roasted vegetables: Preheat the oven to 425 degrees and line a baking sheet with parchment paper. Drizzle vegetables with olive oil and sprinkle with seasoning and toss to coat. Roast vegetables for 25 minutes until crispy and golden brown around the edges.

 

To make the dressing: Whisk all dressing ingredients together. Add salt and pepper to taste.

 

To assemble the dish: Toast the pine nuts in a dry skillet for 2-3 minutes, careful not to burn! Cook orzo according to package instructions. Drain and return to pot. Toss with several tablespoons of the dressing immediately with the hot pasta. Add the roasted vegetables, fresh herbs, chunks of feta or goat cheese, and the rest of the dressing. Toss gently to combine. Serve warm or at room temperature. 

Notes

*Make it gluten-free: use gluten free orzo or other GF pasta

**Make it dairy free: omit the feta

Eating the Rainbow

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By Caroline Moran

“Taste the rainbow” applies to more than just Skittles! Every color of produce provides a unique selection of beneficial nutrients, meaning that incorporating a variety of fruits and vegetables can be an easy and delicious way to ensure that your body receives all of the vitamins, minerals, and antioxidants it needs to keep you energized and healthy.
 While we don’t want to put you to sleep with too many nutrition facts, let’s recap some of the benefits of the different colors of the rainbow. Red produce is an excellent source of antioxidants, while orange foods support your vision (ever heard the old saying that carrots are great for your eyesight? It’s true!). Your microbiome will benefit from incorporating yellow veggies, and your heart will thank you for adding some blueberries with breakfast. Green fruits and vegetables are a great source of fiber and antioxidants, and even the “colorless” brown and white foods (think onion, garlic, ginger, and parsnips) can serve to strengthen your bones.

Gomez Veggie Ville, photo by Graciela Colston

The best part of “eating the rainbow” is the wide variety of foods that fall under each category, allowing for flexibility in food choices and more satisfying meals and snacks. Don’t love kale? Try eating more green apples, asparagus, cucumbers, or kiwi. Looking to switch up your favorite mango smoothie? Toss some peach, nectarine, or orange into the blender instead.
 Here’s a fun challenge for your next trip to the farmer’s market (that kids will love too): try loading up your basket with items featuring each color of the rainbow. Beets from Green Jeans Market Farm and yellow squash from Gómez Veggie Ville are a great place to start. Bonus points if you grab a bundle of rainbow chard from Owl Wood Farm!

Gomez Veggie Ville, photo by Graciela Colston

Turning over to this week’s recipe, author and registered dietitian Erica Baty is a huge proponent of maintaining a colorful diet. Her nutrient-dense orzo dish can be customized with any fresh vegetables of your choosing, though she offers up several great suggestions. Combine some freshly roasted local veggies with orzo pasta, a bright lemon vinaigrette, and, of course, crumbled feta or goat cheese for a quick, balanced weeknight meal.


 The Saratoga Farmers’ Market is open Saturdays from 9 a.m. to 1 p.m. and Wednesdays from 3 to 6 p.m. at High Rock Park in downtown Saratoga Springs. Find us online at saratogafarmersmarket.org and follow us on Facebook and Instagram.