⏱ 25 min total

One Pot Orzo Primavera

Name: One Pot Orzo Primavera
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ medium Onion; 1 cloves, minced Garlic; ½ cup chopped Broccoli; ¼ lb Asparagus; 2 oz Orzo; ½ cup Vegetable broth; ³⁄₁₆ tsp Salt; ¼ cup Green peas; 2 tbsp Parmesan cheese; ½ tbsp Lemon juice; ¼ dash Black pepper; ¼ cup cherry tomatoes Cherry tomatoes; 1 tbsp Parsley

Per 1 serving · 463 g · 14 ingredients

Calories

369

19%
of a 2,000 cal day

Protein
18g
19% of calories
Carbs
61g
63% of calories
Fat
7.8g
18% of calories

Portion

At a glance

One serving of One Pot Orzo Primavera (463 g) has 369 calories, with 18 g of protein, 61 g of carbohydrates and 7.8 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (37% DV), dietary fiber (29% DV) and Vitamin C (77% DV). Keep an eye on sodium, which provides 50% of the daily value.

Per 100 g

80cal

low energy density

Protein per 100 cal

Net carbs

53g

carbs minus fiber

Fiber

8.2g

8.1 g sugar

High in

20%+ of the daily value

Protein37%
Dietary fiber29%
Vitamin C77%
Vitamin K142%
Thiamine27%
Riboflavin (B2)21%

Good source of

10–19% of the daily value

Vitamin A16%
Vitamin E16%
Niacin14%
Pantothenic acid19%
Potassium13%
Magnesium12%

Watch

20%+ of the daily value

Sodium50%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 20 min

1
Heat the olive oil in a large pot over medium-high heat. Sauté the chopped onion for 2-3 minutes until transparent. Add the minced garlic and cook until fragrant.
2
Stir in the orzo and fry for about 2 minutes until slightly browned. Add the broccoli and asparagus, stirring occasionally for 2 minutes to let them absorb the flavors.
3
Pour in the vegetable broth and add salt. Stir to combine. Bring to a boil, cover, and reduce heat to low. Cook for 5-6 minutes, stirring occasionally, until most of the liquid is absorbed. Add more broth or water if needed.
4
Uncover and add the peas and Parmesan cheese. Stir gently and cook on low heat for 2-3 minutes until the peas are cooked, the cheese is melted, and the pasta is to your liking.
5
Remove from heat. Stir in the lemon juice, mix well, and season with additional salt and pepper to taste.
6
Garnish with parsley, top with cherry tomatoes, and serve immediately.

Vitamins & minerals

Amounts for 1 serving (463 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	146 μg	16%
Vitamin C	69 mg	77%
Vitamin D	0 μg	0%
Vitamin E	2 mg	16%
Vitamin K	170 μg	142%
Thiamine	0.3 mg	27%
Riboflavin (B2)	0.3 mg	21%
Niacin	2 mg	14%
Vitamin B6	0.4 mg	28%
Folate (B9)	124 μg	31%
Vitamin B12	0.1 μg	6%
Pantothenic acid	1 mg	19%
Choline	43 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	203 mg	20%
Iron	4 mg	47%
Potassium	631 mg	13%
Magnesium	49 mg	12%
Phosphorus	214 mg	31%
Zinc	2 mg	14%
Copper	0.3 mg	31%
Manganese	1 mg	22%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	66 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,450 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	958 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	22 μg	—
Serine	0.5 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 369 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

70min
Walking (3.5 mph)
44min
Cycling (moderate)
31min
Running (6 mph)
52min
Swimming laps

Common questions

How many calories are in One Pot Orzo Primavera?

One serving of One Pot Orzo Primavera (1 serving) has 369 calories, which works out to 80 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is One Pot Orzo Primavera high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is One Pot Orzo Primavera keto-friendly?

It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Pot Orzo Primavera?

1145 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in One Pot Orzo Primavera?

8.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (463 g)

Calories369

% Daily Value*

Total fat 7.8g	10%
Saturated fat 2.3g	11%
Trans fat 0g
Cholesterol 7.2mg	2%
Sodium 1,145mg	50%
Total carbohydrate 61g	22%
Dietary fiber 8.2g	29%
Total sugars 8.1g
Protein 18g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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