Mediterranean Orzo Salad
User Reviews
4.6
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
6
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Calories
482 kcal
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Course
Main Course, Salad, Lunch, Dinner, Brunch
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Cuisine
Mediterranean
Mediterranean Orzo Salad
Description
The Mediterranean Orzo Salad unites orzo pasta with Mediterranean staples such as chickpeas, cherry tomatoes, kalamata olives, and crumbled feta cheese. The salad is coated in a bright dressing of fresh lemon juice, olive oil, minced garlic, salt, and black pepper. The red onion adds a sharp bite while parsley contributes herbal freshness, rounding out this colorful mixture.
Cooked orzo serves as a tender base that holds the varied textures and flavors, from salty olives to sweet tomatoes. This salad is served cold, making it a refreshing dish suitable for warm weather or as a prepared-ahead option. The combination of protein-rich chickpeas and cheese helps it stand as a light meal on its own or as a complement to grilled meats or seafood.
Customize the salad by adding other Mediterranean vegetables like cucumbers or bell peppers or by including grilled chicken or shrimp for more protein. It’s also noteworthy that the flavors deepen after resting, making this salad ideal for making a day ahead. Give it a good toss before serving to redistribute the dressing evenly.
Ingredients
For the Dressing
- ¼ cup lemon juice freshly squeezed
- ⅓ cup olive oil
- 1 clove garlic minced
- ¼ teaspoon salt or to taste
- ⅛ teaspoon black pepper or to taste
For the Salad
- 1 cup orzo dry
- 19 ounce chickpeas 1 can, drained
- 2 cups cherry tomato cut in half
- 1½ cups kalamata olives pitted and cut in half
- 1 cup feta cheese crumbled
- ¼ cup parsley chopped, fresh
- 1 medium red onion chopped
Instructions
- Cook the orzo pasta according to package instructions.
- In a medium size jar add all the dressing ingredients together, close the lid and shake a few times, to mix well. Alternatively, you could whisk all the dressing ingredients together in a small bowl. Set aside.
- In a large bowl add all the salad ingredients, pour the dressing over and toss well.
- Top with additional feta cheese, parsley and pepper if preferred.
- Serve cold.
Notes
- Orzo can be substituted with any small pasta shape you have available.
- Other Mediterranean vegetables like cucumbers or bell peppers can replace or supplement the veggies in the salad.
- For a more substantial dish, add grilled chicken or shrimp as protein.
- This salad improves in flavor after resting and can be made ahead; stir well before serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 482 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 482kcal | 24% |
| Carbohydrates | 50g | 17% |
| Protein | 16g | 32% |
| Fat | 25g | 38% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Cholesterol | 22mg | 7% |
| Sodium | 924mg | 39% |
| Potassium | 509mg | 11% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 717IU | 14% |
| Vitamin C | 21mg | 23% |
| Calcium | 205mg | 21% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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