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Hearty stew made with potatoes, orzo pasta, and vegetables.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Potato orzo stew (200 g) has 190 calories. That works out to 95 calories per 100 g. It contains 35 g of carbs, 4.4 g of protein, 2.4 g of fat and 4.2 g of fiber. Its 14 mg of Vitamin C covers 16% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
190
KCAL / 200G
Carbs
35g
· 13% DV
Protein
4.4g
· 9% DV
Fat
2.4g
· 3% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 10% · Fat 12%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 35 g | 13% |
| Fiber | 4.2 g | 15% |
| Protein | 4.4 g | 9% |
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) | 200 g | 190 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 100 g | 95 kcal |
| 1 cup (small) | 120 g | 114 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 piece (medium) | 200 g | 190 kcal |
| 1 serving (large) | 250 g | 238 kcal |
| 1 bottle (medium) | 250 g | 238 kcal |
| 1 cup (large) | 300 g | 285 kcal |
| 1 bottle (jumbo) | 350 g | 333 kcal |
| 1 pack (extra large) | 400 g | 380 kcal |
Calculated from 95 calories per 100 g.
Potato orzo stew is a one-pot dish made with potatoes, rice-shaped orzo pasta, and vegetables simmered in a seasoned broth. Depending on the recipe, it may be tomato-based or kept light and brothy.
To make potato orzo stew, soften onion in a little oil, add diced potatoes and your chosen vegetables, then pour in broth or water. Add the orzo once the potatoes have started to soften and simmer until both are tender.
Orzo is pasta, not rice, even though its small shape resembles a grain of rice. In potato orzo stew, it cooks directly in the liquid and releases starch, which helps give the broth a fuller texture.
Carrots, celery, peas, and tomatoes all work well in potato orzo stew alongside the potatoes. Add firm vegetables early so they soften, and stir in quick-cooking vegetables near the end to keep their texture.
Add the orzo after the potatoes have begun to soften, and cook the stew only until the pasta is tender. Orzo continues absorbing liquid as it sits, so serve the stew soon or cook the pasta separately if making it ahead.
Serve potato orzo stew with crusty bread, a green salad, or a spoonful of plain yogurt. These sides complement its soft, savory texture without competing with the potatoes and pasta.
Yes, you can make potato orzo stew without tomatoes. Use broth, onion, herbs, and black pepper for a lighter-tasting version; adding carrots or celery still gives the stew plenty of savory flavor.
Yes, chicken can be added to potato orzo stew for a heartier meal. Brown bite-size pieces with the onion first, then simmer them thoroughly in the broth before adding the orzo near the end.
Potato orzo stew keeps for about three to four days in a covered container in the refrigerator. The orzo will absorb broth as it rests, so loosen the leftovers with a splash of water when reheating.
Yes, potato orzo stew can be frozen, although the potatoes may become softer and the orzo can turn mushy after thawing. For better texture, freeze the stew before adding the orzo, then cook fresh pasta when you reheat it.
Vitamins
Vitamin C
14mg · 16% DV
B6
0.26mg · 15% DV
B1
0.14mg · 12% DV
B5
0.46mg · 9% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
420mg · 12% DV
Sodium
240mg · 10% DV
Phosphorus
56mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 190 calories in 1 cup (medium) (200 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.
Potato orzo stew is a home-style Turkish one-pot dish made by simmering diced potatoes with orzo, the small rice-shaped pasta. Onion and other vegetables are common additions, though recipes vary. Despite its name, orzo is pasta rather than a barley grain.
The potatoes turn soft while the orzo gives the broth a pleasantly substantial texture. It is usually served hot as a simple lunch or dinner, often with bread or yogurt alongside. The dish is mainly carbohydrate-rich, with a little fibre from the vegetables; it provides about 95 kcal per 100 g. For a lighter pot, use oil sparingly and add extra 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 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.
Contains these allergens:
Vegan
— Not 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
SATURATED
0.4g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.