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5.0 from 51 votes

Italian Orzo Salad

Filling enough to serve as a light meal, but light enough to act as an easy side dish, this Italian Orzo Salad is a versatile addition to your weekly meal prep. 

Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4 about 1.25 cups each
Calories: 4505 kcal
Course: Salad , Lunch , Dinner
Cuisine: Italian , American

Ingredients

Italian Vinaigrette
  • 1/4 cup olive oil $0.64
  • 2 Tbsp red wine vinegar $0.20
  • 1 Tbsp lemon juice $0.05
  • 1 tsp Italian seasoning blend* $0.10
  • 1/8 tsp garlic powder $0.02
  • 1/4 tsp salt $0.02
  • 1 tsp Dijon mustard $0.03
  • 1 tsp sugar $0.02
Salad
  • 1 cup orzo (uncooked) $1.15
  • 1 oz. can chickpeas $0.55
  • 4 oz. fresh spinach $0.60
  • 2 roasted red peppers (1/2 of 12oz. jar) $1.00
  • 1/3 cup kalamata olives $1.00
  • 1/2 oz. jar quartered artichoke hearts $1.40
  • 1 pint grape tomatoes $1.99

Instructions

    Cup of Yum
  1. Make the vinaigrette first so the flavors have time to blend. Add the olive oil, red wine vinegar, lemon juice, Italian seasoning blend, garlic powder, salt, Dijon, and sugar in a bowl or jar. Whisk the ingredients together or close the jar and shake until combined. Set the dressing aside.
  2. Cook the orzo according to the package directions (boil until tender). Drain the orzo in a colander and rinse briefly with cool water. Allow the orzo to cool and drain as you prepare the rest of the ingredients. You want the pasta to be as cool and dry as possible.
  3. Rinse and drain the can of chickpeas, again allowing them to drain very well as you prepare the rest of the ingredients.
  4. Roughly chop the spinach and place it in a large bowl. Remove the roasted red peppers, olives, and artichoke hearts from their brines. Slice the olives and roasted red peppers, and roughly chop the artichoke hearts. Slice the grape tomatoes in half. Place the chopped vegetables in the bowl with the spinach.
  5. Finally, add the drained orzo and chickpeas to the bowl with the other ingredients. Stir the vinaigrette once more, then add half to the bowl. Toss the salad ingredients together until coated, and add more dressing if desired (I used the entire batch, but it's always best to start with half and add more as needed).

Notes

  • *If you do not have an Italian herb seasoning blend, you can substitute a 1/4 tsp of each of the following: basil, oregano, thyme, and rosemary, plus a pinch of red pepper flakes.
  • **For longer storage in the refrigerator, toss the salad ingredients together without the dressing and add the dressing to each bowl just before serving.

Nutrition Information

Serving 1.25Cups Calories 450.5kcal (23%) Carbohydrates 56.08g (19%) Protein 13.13g (26%) Fat 20.9g (32%) Sodium 737mg (31%) Fiber 12.43g (50%)

Nutrition Facts

Serving: 4about 1.25 cups each

Amount Per Serving

Calories 4505

% Daily Value*

Serving 1.25Cups
Calories 450.5kcal 23%
Carbohydrates 56.08g 19%
Protein 13.13g 26%
Fat 20.9g 32%
Sodium 737mg 31%
Fiber 12.43g 50%

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