Vegetable Stew with Orzo

  • 10MINS
  • 1HR 15MINS
  • 445KCAL

Our slimming friendly Vegetable Stew with Orzo is a warming and hearty dish for a chilly day – perfect if you’re calorie counting or following Weight Watchers.

NutritionPer Serving

  • Calories445
  • Carbs97g
  • Protein15g
  • Fat2g
  • Saturates0.2g
  • Sugars11g

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!

Our slimming friendly Vegetable Stew with Orzo is a warming and hearty dish for a chilly day – perfect if you’re calorie counting or following Weight Watchers.

This delicious meal is a great example of where the trusty Instant Pot comes into its own! If you don’t have the time to slave over a stove for hours, this Vegetable Stew with Orzo recipe is for you.

The vegetables in this stew are completely adaptable to your preferences, so you can get creative. Start off with a pressure cook to make sure that all the veg is cooked, and then finish it off with a slow cook to make sure that all the flavours are at their very best.

You can always add a bit of meat into the mix too, just check for appropriate cooking times. Enjoy!

What diets is this Vegetable Stew with Orzo suitable for?

This Vegetable Stew with Orzo recipe is suitable for dairy free, vegetarian and vegan diets.

It can be made gluten free as long as you swap out the following ingredients for gluten free versions:

  • Orzo
  • Vegetable stock

Please make sure to double and triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Vegetable Stew with Orzo recipe?

  • You need to count 13 Points per portion of this Vegetable Stew with Orzo recipe if you’re on WW Green.
  • You need to count 13 Points per portion of this Vegetable Stew with Orzo recipe if you’re on WW Blue.
  • You need to count 11 Points per portion of this Vegetable Stew with Orzo recipe if you’re on WW Purple.

Do you need any special ingredients to make Vegetable Stew with Orzo?

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If you’ve never heard of the Instant Pot you really should go and check it out over on Amazon. Imagine the best Slow Cooker in the world, then times that by a hundred. There’s not much that it can’t do!

This post contains affiliate links: what this means

The Instant Pot is like a like a slow cooker/pressure cooker hybrid, and it’s probably one of our favourite and most used kitchen gadgets here at Pinch of Nom. It makes cooking this Vegetable Stew with Orzo SO much easier. You can pick up an Instant Pot on Amazon.

How many calories are in this Vegetable Stew with Orzo?

There are 445 calories per portion in this Vegetable Stew with Orzo, which means it falls into our Weekly Indulgence category.

To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.

This Vegetable Stew with Orzo is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Chop vegetables into even chunks.

Step 2

Add to the Instant Pot, along with the rest of the ingredients.

Step 3

Set to a manual high pressure cook for 15 minutes and let the pressure release naturally.

Step 4

Then set on a slow cook for around an hour or so, depending on your preference.

Step 5

Adjust seasoning, then plate up and enjoy!

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How do you know when this Vegetable Stew with Orzo is cooked?

The vegetables should be cooked on manual high pressure cook for 15 minutes – then set on a slow cook for around an hour or so, depending on your preference.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep this Vegetable Stew with Orzo in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Vegetable Stew with Orzo in the fridge for approximately 3 days or so.

How do I reheat this Vegetable Stew with Orzo?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.

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Vegetable Stew with Orzo

Our slimming friendly Vegetable Stew with Orzo is a warming and hearty dish for a chilly day – perfect if you’re calorie counting or following Weight Watchers.
  • Prep Time
    10 MINS
  • Cook Time
    1 HR 15
  • KCals 445
  • Carbs 97G
WW Points
  • 13 Green
  • 13 Blue
  • 11 Purple

Ingredients

  • 1.5 l vegetable stock made up according to stock cube instructions
  • 250 g orzo
  • 2 carrots
  • 2 potatoes
  • 2-3 red onions
  • 2 small leeks
  • 1/2 head broccoli
  • 2 stalks celery
  • 3-4 leaves savoy cabbage
  • handful fresh thyme
  • 1 tsp oregano
  • sea salt
  • freshly ground black pepper

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Chop vegetables into even chunks.
  2. Add to the Instant Pot, along with the rest of the ingredients.
  3. Set to a manual high pressure cook for 15 minutes and let the pressure release naturally.
  4. Then set on a slow cook for around an hour or so, depending on your preference.
  5. Adjust seasoning, then plate up and enjoy!

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6 comments

See what others have to say

Rita dinsdaleThursday 9th May 2019

What is oreo please

Reply

    CateSaturday 25th May 2019

    Orzo is a type of pasta that looks like rice, you can pick it up in most major supermarkets 🙂

    Reply

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