Orzo is a rice-shaped pasta that mixes really well size and texture-wise with sweetcorn. There are no rules to this salad except keeping everything cut in a similar size; add what you have & love; dress it with a classic vinaigrette + pesto, chilli lime crema, tangy miso rosemary, tahini or mayo on the side if you want.
“Nutritional Bang for your Bite” is what Botanical Kitchen is all about. Pasta with high protein content and less “refined stuff” is a great choice; read the label. I like to use Andean Dream quinoa pasta.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
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Sweet Corn and Orzo Salad
BRING in a large saucepan of salted boiling water to a boil.
ADD pasta and stir well a few times – when half cooked – see packet instructions for cooking time.
ADD shucked corn cobs to the boiling water and cooked for 5 minutes.
CHECK to see if both pasta + corn are cooked to your liking.
REMOVE corn to a chopping board, drain pasta in a colander, and set aside to cool.
CUT corn off the cob by standing vertically on a chopping board and slicing down using a chef’s knife.
SALAD BOWL add cooled orzo and corn kernels.
SMALL DICE red pepper and finely slice flat green beans at an angle. Add to the other salad ingredients.
MIX vegetables + pasta + anything else you want in a bowl with 3-4 tbsp dressing. TASTE – season | add more dressing.
VINAIGRETTE SHAKE all ingredients together in a jar. Taste – adjust seasoning.
**PASTA – choose what you like. A pasta with high protein content and less “refined stuff” is a great choice; read the label. I use Andrean Dream quinoa pasta.
SWAP ORZO use other small pasta shapes, rice, black or brown lentils, white beans, black-eyed peas, soybeans.
LOW CARB SWAP ORZO for cauliflower rice.
SWAP FLAT GREEN BEANS use snow peas, snap peas, edamame, snow pea sprouts, peas.
ADD | SWAP VEGETABLE use radish, celery, kohlrabi, summer squash, tomatillos, scallions, bok choy,
*HERBS use chives, garlic chives, basil, parsley, cilantro.