Orzo and Vegetable Mediterranean Soup
Orzo and Vegetable Mediterranean Soup brings a light, tomato-rich broth loaded with tender zucchini, squash, carrots, and spinach, punctuated by garlic and a hint of lemon. The orzo adds a comforting bite that balances the bright herbs and vegetables. Serve this warming bowl for a cozy weeknight dinner or a satisfying lunch any time of year.
- Prep20 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Orzo and Vegetable Mediterranean Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 66
- Heart Health
- 71
- Metabolic
- 43
- Digestive
- 38
- Inflammatory
- 31
- Performance
- 53
- General Wellness
- 1
Turn on a multi-functional pressure cooker (such as an Instant Pot) and select the Saute function. Add olive oil and let it heat up. Add the onions and saute for 2 minutes. Add the garlic and saute until fragrant, about 45 seconds. Add the orzo and saute for 30 seconds. Turn off the Saute function.
- 2
Pour in the vegetable broth and stir to combine. Add the zucchini, squash, carrots, and green beans; do not stir. Pour the crushed tomatoes on top; do not stir. Close and lock the lid.
- 3
Select High pressure according to the manufacturer’s instructions and set the timer for 2 minutes. Allow 10 to 15 minutes for the pressure to build. Release the pressure carefully using the quick-release method as directed by the manufacturer, about 5 minutes. Unlock and carefully remove the lid.
- 4
Add the spinach and stir to wilt. Stir in the garlic granules, Greek seasoning, and lemon juice, and season with salt and pepper.
- Calories 298.64 kcal Moderate 15%
- Protein 6.18 g Moderate 12%
- Carbohydrate 56.09 g 20%
- Total Fat 3.47 g Low Source 4%
- Saturated Fat 0.53 g Low Source 3%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.8 mg Low Source 0%
- Sodium 348.9 mg Moderate 15%
- Dietary Fiber 5.74 g Good Source 21%
- Total Sugars 9.79 g --
- Added Sugars 0.31 g Low Source 1%
- Calcium 223.96 mg Moderate 17%
- Iron 2.45 mg Moderate 14%
- Potassium 705.32 mg Moderate 15%
- Vitamin A 86.2 mcg Low Source 10%
- Vitamin C 45.37 mg Good Source 50%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Orzo and Vegetable Mediterranean Soup is made with 15 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Baby Spinach, Carrot, Crushed Tomatoes, and Garlic. Each serving provides about 298.64 kcal, and is a good source of fiber.
Recipe Questions
- What is Orzo and Vegetable Mediterranean Soup made of?
- The main ingredients are Baby Spinach, Carrot, Crushed Tomatoes, Garlic, Garlic Powder. The full list of 15 is above.
- How long does it take to make Orzo and Vegetable Mediterranean Soup?
- About 40 mins in total: 20 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 298.64 kcal. The full nutrition breakdown is above.
- Is Orzo and Vegetable Mediterranean Soup easy to make?
- This recipe is rated easy, with 15 ingredients and 4 steps.
- Is Orzo and Vegetable Mediterranean Soup healthy?
- Orzo and Vegetable Mediterranean Soup has an easyChef Pro health score of 54/100. Per serving, it provides 298.64 calories and 6.18 g of protein, or 12% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 348.9 mg (15% of the Daily Value). It contains Citrus, Wheat, Gluten, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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