One Pot Orzo Primavera

One Pot Orzo Primavera
Fat 18%Carbs 63%Protein 19%
Percent Calories

1 servings of one pot orzo primavera contains 371 Calories. The macronutrient breakdown is 63% carbs, 18% fat, and 19% protein. This is a good source of protein (33% of your Daily Value), fiber (29% of your Daily Value), and potassium (14% of your Daily Value).

Makes
4 servings
Prep Time
5 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. Heat the olive oil in a large pot over medium-high heat. Sauté the chopped onion for 2-3 minutes until transparent. Add the minced garlic and cook until fragrant. Stir in the orzo and fry for about 2 minutes until slightly browned.
  2. Add the broccoli and asparagus, stirring occasionally for 2 minutes to let them absorb the flavors.
  3. Pour in the vegetable broth and add 3/4 teaspoon of salt. Stir to combine.
  4. Bring to a boil, cover, and reduce heat to low. Cook for 5-6 minutes, stirring occasionally, until most of the liquid is absorbed.
  5. Uncover and add the peas and Parmesan cheese. Stir gently and cook on low heat for 2-3 minutes until the peas are cooked, the cheese is melted, and the pasta is to your liking.
  6. Remove from heat. Stir in the lemon juice, mix well, and season with additional salt and pepper to taste.
  7. Garnish with parsley, top with cherry tomatoes, and serve immediately.

Nutrition Facts

For 1 servings of one pot orzo primavera (493g)

NutrientValue%DV
Calories371
Fats8g 10%
Saturated fats2g 11%
Trans fats0g
Cholesterol7mg 2%
Sodium1265mg 55%
Carbs61g 22%
Net carbs53g
Fiber8g 29%
Sugar8g
Protein19g
Calcium203mg 20%
Iron4mg 47%
Potassium638mg 14%
Vitamin D0μg 0.3%
Vitamins and Minerals
Alpha carotene66μg
Beta carotene1450μg
Caffeine0mg
Choline43mg 8%
Copper0.2mg 27%
Fluoride1μg
Folate (B9)124μg 31%
Lycopene958μg
Magnesium49mg 12%
Manganese1mg 24%
Niacin2mg 14%
Pantothenic acid1mg 18%
Phosphorus214mg 31%
Retinol22μg
Riboflavin (B2)0.3mg 23%
Selenium7μg 13%
Theobromine0mg
Thiamine0.3mg 25%
Vitamin A IU2547IU
Vitamin A146μg 16%
Vitamin B120.1μg 6%
Vitamin B60.4mg 30%
Vitamin C69mg 77%
Vitamin D IU2IU
Vitamin D20μg
Vitamin D30μg
Vitamin E2mg 16%
Vitamin K170μg 142%
Zinc2mg 14%
Sugars
Sugar8g
Sucrose2g
Glucose2g
Fructose2g
Lactose0.1g
Maltose0.1g
Galactose0g
Starch1g
Fats
Saturated fats2g 11%
Monounsaturated fats3g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid2g
Glycine0.2g
Histidine0.3g
Hydroxyproline0g
Isoleucine0.4g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine0.4g
Proline1g
Serine0.4g
Threonine0.3g
Tryptophan0.1g
Tyrosine0.3g
Valine1g

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