Courgette and orzo cacciatore

Per serving 363kcals, 14.1g fat (2.1g saturated), 11.4g protein, 38.7g carbs (8.3g sugars), 0.6g salt, 10.5g fibre

Great

% Daily Values based on a 2,000 calorie diet

Step 1

1 Put a large frying pan over a medium-high heat. Add 2 tbsp of the oil, the courgettes and a pinch of salt flakes. Cook the courgettes for 3-4 minutes until slightly golden (you may have to do this in 2-3 batches). Remove from the pan and set aside.

Step 2

2. Meanwhile, add the remaining oil, onion, garlic, chilli (if using) and a pinch of salt flakes to a large saucepan and put over a medium heat to fry, stirring occasionally, for 5 minutes or until the onion is soft. Add the tomato purée and cook for 1 minute, then add the wine and cook for a further minute. Add the tinned tomatoes and 250ml water. Bring to a simmer, then stir in the orzo and cooked courgettes. Simmer for 10-12 minutes, gently stirring every now and then, until the orzo is cooked. The courgettes should be soft but not falling apart.

Step 3

3. Stir in the olives, butter beans and parsley. Season with freshly ground black pepper and drizzle with extra oil to serve.