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Orzo pasta with zucchini and onion Calories
Vegetable-based pasta dish with carbohydrates and fiber
CALORIES
GI
POTASSIUM
FIBER
Orzo pasta with zucchini and onion Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
20.8g
· 67%
Protein
3.2g
· 10%
Fat
3.1g
· 23%
Fiber
1.7g
Orzo pasta with zucchini and onion Vitamins & Minerals
Vitamins
Folate
44µg · 11% DV
B1
0.08mg · 7% DV
B3
1.15mg · 7% DV
B6
0.11mg · 6% DV
Minerals
Selenium
10.4µg · 19% DV
Phosphorus
58mg · 8% DV
Iron
1mg · 6% DV
Sodium
145mg · 6% DV
Orzo pasta with zucchini and onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Orzo pasta with zucchini and onion Processed?
NOVA 3
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.
Does Orzo pasta with zucchini and onion Contain Allergens?
Contains these allergens:
Which Diets Is Orzo pasta with zucchini and onion Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Orzo pasta with zucchini and onion Fat Profile
SATURATED
0.43g
MONOUNSATURATED
1.86g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
Foods Similar to Orzo pasta with zucchini and onion
Orzo pasta with zucchini and onion — Frequently Asked Questions
Can zucchini and onion orzo pasta be reheated?
Yes, if it has been refrigerated promptly, reheat it gently in a pan with a splash of water or vegetable stock. High heat can make the pasta mushy and the zucchini overly soft.
How long does zucchini and onion orzo pasta keep in the fridge?
Cool it and refrigerate it in a covered container within two hours of cooking, then eat it within 3 to 4 days. Discard it if it develops an off smell, a slimy texture, or mould.
Can zucchini and onion orzo pasta be frozen?
It can be frozen, although zucchini may become softer and release water after thawing. Freeze individual portions and thaw in the refrigerator before reheating for the best texture.
How can I stop orzo pasta from becoming mushy?
Start checking the pasta shortly before the package cooking time ends, and reserve a little cooking water before draining. Cook the zucchini until excess moisture has evaporated before mixing in the orzo.
When should zucchini and onion be added to the pan?
Cook the onion first over medium heat until softened, then add the zucchini later. Zucchini cooks quickly, and prolonged cooking can make it watery and bland.
What can I add to zucchini and onion orzo for more protein?
Chickpeas, white beans, lentils, or a plant-based yogurt side work well for a vegan meal. For vegetarians, cheese or yogurt can also make the meal more satisfying.
Does lemon work well with zucchini and onion orzo pasta?
Yes, a squeeze of lemon at the end brightens the mild zucchini and sweet onion flavors. Add it after cooking rather than early in the pan for a fresher taste.
Can zucchini and onion orzo be eaten cold?
Yes, it can be chilled and served as a pasta salad. Use a light dressing or add dressing just before serving to help prevent the pasta from drying out or becoming too soft.
Is orzo rice?
No. Orzo is a small rice-shaped pasta, usually made from wheat, rather than a type of rice. It commonly contains gluten, so it is not suitable for people with coeliac disease or a wheat allergy.
Is zucchini and onion orzo better before or after a workout?
It can work before exercise as a moderate meal when there is enough time to digest it. After training, pairing it with a protein-rich food makes it a more balanced recovery meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.