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Orzo and Vegetarian Stew

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Orzo and Vegetarian Stew

5 from 1 vote
Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Servings 8 People
Calories 348.63
This is some genuine comfort food but without the heavy, bloating ingredients like butter, milk, and cheese. However, I promise you'll feel satisfied and filled and comfortable after this meal.

Ingredients

Ingredients for the Vegetarian Stew

  • 28 ounce can of crushed tomatoes
  • 1 tablespoon of olive oil
  • 3 cloves of crushed or minced garlic
  • 1 large white onion chopped
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1 teaspoon rosemary
  • 1/2 teaspoon thyme
  • Sea salt (to taste)
  • 4 ears of fresh corn
  • 2-3 large zucchini chopped
  • 2 cups of potato

Ingredients for the Orzo

  • One bag of orzo
  • Pasta sauce (I usually use Arrabiata from Trader Joe’s and enhance it with Italian seasonings and spice it up with chili pepper flakes)
  • Chili pepper flakes
  • Italian seasonings
  • 2 cloves garlic (crushed)
  • 1 teaspoon Olive oil
  • Capers

Instructions 

Directions for Vegetarian Stew

  • In a stew pot, sauté the garlic and olive oil over low to medium heat for a few minutes (if you’re making orzo, transfer a little of the sautéed garlic mixture for the orzo to another pot)
  • Add the onion, continue to sauté
  • Stir in the crushed tomatoes and seasonings cook for about 5 minutes
  • Add the rest of the ingredients and cook until tender, being careful to not let them get too soft.

Directions for Orzo

  • Follow the cooking directions on the orzo package
  • In the pot that has the reserve sautéed garlic mixture, add the pasta sauce, italian seasonings and chili pepper flakes, simmer over low heat
  • When orzo is cooked, drain, rinse with cold water and top with pasta sauce
  • Add capers and serve with the stew and arugula

Notes

The black beans and brown rice are nice additions but not necessary. This is a filling meal. If you want to add black beans and brown rice, follow the recipe here to see the best way to prepare beans for maximum digestion.
Author: Phoebe Chongchua
Calories: 348.63kcal

Nutrition

Sodium: 310.86mg | Calcium: 91.63mg | Vitamin C: 33.83mg | Vitamin A: 150.1IU | Sugar: 9.82g | Fiber: 8.06g | Potassium: 906.29mg | Calories: 348.63kcal | Fat: 4.49g | Protein: 12.71g | Carbohydrates: 69.74g | Iron: 4.92mg

The black beans and brown rice are nice additions but not necessary. This is a filling meal. If you want to add the black beans and brown rice, follow the recipe here to see the best way to prepare beans for maximum digestion.

Author

Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at ThinkLikeAJournalist.com

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