Orzo and Vegetarian Stew
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.
Nutrition
Calories: 348.63kcal | Carbohydrates: 69.74g | Protein: 12.71g | Fat: 4.49g | Sodium: 310.86mg | Potassium: 906.29mg | Fiber: 8.06g | Sugar: 9.82g | Vitamin A: 150.1IU | Vitamin C: 33.83mg | Calcium: 91.63mg | 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.
