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Hearty soup with protein and vegetables
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Beef vegetable orzo soup (250 g) has 170 calories. That works out to 68 calories per 100 g. It contains 18.3 g of carbs, 11.5 g of protein, 5.8 g of fat and 2.8 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 250 g
170
KCAL / 250G
Carbs
18.3g
· 7% DV
Protein
11.5g
· 23% DV
Fat
5.8g
· 7% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 27% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0.13 g | |
| Sodium | 613 mg | 27% |
| Total carbohydrate | 18.3 g | 7% |
| Fiber | 2.8 g | 10% |
| Protein | 11.5 g | 23% |
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 cup (medium) | 250 g | 170 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (small) | 180 g | 122 kcal |
| 1 serving (small) | 200 g | 136 kcal |
| 1 bottle (medium) | 300 g | 204 kcal |
| 1 cup (large) | 350 g | 238 kcal |
| 1 serving (large) | 350 g | 238 kcal |
| 1 pack (large) | 400 g | 272 kcal |
Calculated from 68 calories per 100 g.
Brown the ground beef in a pot, then cook chopped vegetables with it until they begin to soften. Add broth and simmer until the vegetables are nearly tender; stir in the orzo near the end and cook until just tender.
Carrots, celery, onion, and tomatoes are common choices for beef vegetable orzo soup. You can also add zucchini, peas, or spinach, but cut firm vegetables small enough to become tender before the orzo overcooks.
Add the orzo when the vegetables are almost tender, rather than at the start of cooking. Orzo can become mushy if simmered too long, and it continues absorbing broth as the soup sits.
Yes, small pasta such as ditalini or small shells can replace orzo in beef vegetable orzo soup. Follow the pasta package’s cooking time and add it near the end, since larger shapes may take longer to cook.
Yes, brown the ground beef first for deeper flavor in beef vegetable orzo soup. Break it into small pieces as it cooks, then add the aromatics and vegetables; drain excess fat if the finished soup would otherwise feel greasy.
Crusty bread, a green salad, or a simple grilled cheese sandwich pairs well with beef vegetable orzo soup. The soup already includes meat, pasta, and vegetables, so a light side is usually enough for a complete meal.
Beef vegetable orzo soup keeps for about 3 to 4 days in a covered container in the refrigerator. Cool it promptly, and reheat only the portion you plan to eat; the orzo will soften and thicken the soup as it sits.
Yes, but the orzo may turn soft after thawing and reheating. For the best texture, freeze the beef and vegetable soup before adding the orzo, then cook fresh orzo in the thawed soup when you are ready to serve it.
Yes, cook the beef and vegetables with broth in the slow cooker until tender, then add the orzo near the end. Orzo left on a long slow-cook can swell and turn mushy, so check it as it cooks.
Yes, use chicken broth, vegetable broth, or water in beef vegetable orzo soup if you do not have beef broth. Browned beef and aromatic vegetables still add flavor; taste the soup before serving and adjust the seasoning.
Vitamins
B12
0.95µg · 40% DV
B3
3.63mg · 23% DV
B6
0.3mg · 18% DV
B2
0.18mg · 14% DV
Minerals
Sodium
613mg · 27% DV
Selenium
15µg · 27% DV
Copper
0.2mg · 22% DV
Phosphorus
153mg · 22% DV
Potassium ⭐
363mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 170 calories in 1 cup (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 vegetable orzo soup brings together minced beef, vegetables and small pasta in a comforting broth. It is a home-style soup associated with Turkish cooking; recipes vary, but commonly include vegetables such as carrots, potatoes, onion or tomato, simmered until tender.
The pasta gives the broth a soft, satisfying texture, while the beef makes each spoonful more substantial. In Turkey it may start a family lunch or dinner, especially on a chilly day, and it works just as well as a simple meal with bread. At 4.6 g of protein per 100 g, it offers protein alongside vegetables and pasta. Add lemon or a crisp salad at the table, and use a light hand with the oil if you prefer a less rich bowl.
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
2.07g
MONOUNSATURATED
2.5g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.