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Orzo and tomato stew with tahini

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Orzo and tomato stew with tahini

Method

  •  Place a pot over high heat and add the olive oil.
  • Coarsely chop the onion and add it to the pot. Add the sugar and mix.
  • Finely chop the garlic and add it to the pot. Add salt, pepper, the thyme, the oregano, and sauté for 2-3 minutes until caramelized.
  • Add the orzo and sauté it for 1 minute.
  • Add one batch of the vegetable stock, the canned tomatoes, and lower the heat to medium. Once the moisture is absorbed, add another batch of the stock and stir. Follow the same process another 4-5 times until the orzo is ready. Ideally, your stock should be warm so that your pot’s temperature does not drop.
  • Finely chop the sundried tomatoes and add them to the pot. Mix and remove from the heat.
  • Add the tahini and mix.
  • Serve with cherry tomatoes, oregano, sesame seeds, and olive oil.                                           
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Nutritional
Chart

Nutrition information per portion

499
Calories (kcal)
25 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

23.0
Total Fat (g)
33 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.6
Saturated Fat (g)
18 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

54.0
Total Carbs (g)
21 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

7.1
Sugars (g)
8 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

15.0
Protein (g)
30 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

6.9
Fibre (g)
28 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.2
Sodium (g)
20 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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