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Protein- and iron-rich hearty mixed dish with moderate carbohydrates
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Beef stew with orzo (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 21 g of carbs, 22.8 g of protein, 15.3 g of fat and 2 g of fiber. Its 2.4 µg of B12 covers 99% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
320
KCAL / 250G
Carbs
21g
· 8% DV
Protein
22.8g
· 46% DV
Fat
15.3g
· 20% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 29% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 5.25 g | 26% |
| Trans fat | 0.45 g | |
| Sodium | 700 mg | 30% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 2 g | 7% |
| Protein | 22.8 g | 46% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 320 kcal |
| 1 tablespoon (mini) | 18 g | 23 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 160 g | 205 kcal |
| 1 cup (medium) | 220 g | 282 kcal |
| 1 serving (large) | 350 g | 448 kcal |
| 1 pack (large) | 400 g | 512 kcal |
| 1 bottle (jumbo) | 500 g | 640 kcal |
Calculated from 128 calories per 100 g.
Beef stew with orzo is a one-pot dish of tender beef simmered with orzo, the small rice-shaped pasta. Despite its name, orzo is made from wheat, not barley; broth, aromatics, and vegetables are common additions.
Brown bite-sized beef, soften onion and other aromatics, then simmer the meat in broth until tender. Add orzo near the end and cook until just soft, stirring so the pasta does not stick to the bottom of the pot.
Chuck is a reliable choice for beef stew with orzo because its connective tissue softens during slow cooking and gives the broth body. Cut the beef into similarly sized pieces so they become tender at roughly the same time.
Add the orzo only after the beef is tender, usually toward the end of cooking. Orzo absorbs liquid quickly, so adding it too early can leave you with overcooked pasta and a stew that is thicker than intended.
To keep beef stew with orzo from getting mushy, cook the beef fully before adding the pasta and stop cooking when the orzo is just tender. Serve promptly, since the pasta continues absorbing broth as the stew sits.
Yes, you can make beef stew with orzo in a slow cooker, but cook the beef and broth first and add the orzo near the end. Leaving the pasta in for the full slow-cooking time can make it swollen and soft.
Orzo in beef stew with orzo is pasta, not barley. It is shaped like a large grain of rice and is usually made from wheat semolina, so it cooks more like small pasta than a whole grain.
Beef stew with orzo keeps for three to four days in the refrigerator when cooled and stored in a covered container within two hours of cooking. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Yes, beef stew with orzo can be frozen, though the orzo may soften after thawing. Cool it, divide it into airtight portions, and thaw in the refrigerator; add a splash of broth while reheating if the pasta has absorbed much of the liquid.
Serve beef stew with orzo with crusty bread, a crisp green salad, or roasted vegetables. The stew already includes pasta, so a simple side adds freshness without making the meal feel too heavy.
Vitamins
B12
2.38µg · 99% DV
B3
6mg · 38% DV
B6
0.45mg · 26% DV
Biotin
5.25µg · 18% DV
Minerals
Selenium
27µg · 49% DV
Zinc
5mg · 45% DV
Phosphorus
255mg · 36% DV
Sodium
700mg · 30% DV
Potassium ⭐
525mg · 15% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 320 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Beef stew with orzo brings together tender pieces of beef and small, rice-shaped pasta cooked in a savoury broth, often with onion, tomato or other vegetables. Despite its name, orzo is pasta rather than a grain. This is a homestyle dish found in Turkish cooking, where the pasta absorbs the meat-rich cooking liquid as it simmers.
The result is hearty and spoonable, with soft orzo and tender meat in a gently thickened broth. Serve it hot as a main meal, with a crisp salad, yoghurt or pickles on the side; crusty bread is also a natural companion. It provides protein and iron, with a moderate amount of carbohydrate. For a lighter bowl, use less added fat and add more vegetables.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.25g
MONOUNSATURATED
6.25g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.