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Easy Mediterranean Orzo Salad
4.6 from 51 votes

Easy Mediterranean Orzo Salad

This Mediterranean Orzo Salad blends tender cooked orzo with fresh baby spinach, crunchy cucumber, and savory elements like sun-dried tomatoes, kalamata olives, and creamy crumbled feta. White beans add protein and a satisfying bite, while oregano seasons the mix. A balsamic dressing featuring vinegar, maple syrup, and Dijon mustard ties the flavors together, making it a versatile dish to serve chilled or at room temperature for lunch, light dinners, or as a side.

Prep Time
20 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 6
Calories: 255 kcal
Course: Salad
Cuisine: Mediterranean

Ingredients

  • 1 cup orzo pasta uncooked, whole wheat or regular
  • 4 ounces spinach chopped, fresh baby
  • ⅓ cup sun-dried tomatoes chopped
  • 1 cup cucumber diced
  • 10 kalamata olives pitted and chopped
  • ½ cup cannellini beans or other white bean
  • ¾ teaspoon oregano dried
  • salt to tatste, sea salt
  • black pepper to tatste, sea salt
  • ½ cup feta cheese crumbled
Balsamic Dressing
  • ¼ cup balsamic vinegar
  • 1 ½ Tablespoons maple syrup
  • 1 teaspoon Dijon mustard
  • 1 clove garlic minced
  • ½ teaspoon salt sea salt
  • 3 Tablespoon olive oil

Instructions

    Cup of Yum
  1. Bring a saucepan of water to a boil over high heat. Add orzo and cook according to the package directions until just tender, about 8-10 minutes. Drain, and rinse under cold water until the pasta cools to room temp. Drain well and transfer to a large bowl.
  2. While orzo cooks make the dressing by using a blender or whisk to combine all ingredients.
  3. Add the spinach, tomatoes, cucumber, olives, beans and oregano to the orzo and toss to combine.
  4. Add half of the balsamic dressing and toss again. Taste it and add more dressing if needed. Season with sea salt and black pepper.
  5. Serve at room temperature, sprinkled with feta.

Notes

  • Store leftovers in an airtight container in the fridge for up to 4 days.
  • For dairy-free versions, substitute with a vegan feta like Follow Your Heart crumbles.
  • Different vinaigrettes can replace the balsamic dressing, including Greek, white balsamic, or lemon vinaigrettes.

Nutrition Information

Serving 1/6 of recipe Calories 255kcal (13%) Carbohydrates 33g (11%) Protein 7g (14%) Fat 11g (17%) Fiber 3g (12%) Sugar 7g (14%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 255

% Daily Value*

Serving 1/6 of recipe
Calories 255kcal 13%
Carbohydrates 33g 11%
Protein 7g 14%
Fat 11g 17%
Fiber 3g 12%
Sugar 7g 14%

* Percent Daily Values are based on a 2,000 calorie diet.