Mediterranean Orzo Salad
User Reviews
5
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Prep Time
5 mins
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Cook Time
30 mins
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Servings
6 servings
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Calories
220 kcal
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Course
Side Dish
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Cuisine
Mediterranean
Mediterranean Orzo Salad
Description
This salad starts with orzo cooked in vegetable broth and water until tender and mostly absorbed, then drained and tossed with olive oil to prevent clumping. While the orzo cools, the vegetables are prepared by dicing cucumber, quartering cherry tomatoes, halving olives, and crumbling feta cheese. Lemon zest and juice add citrus brightness, complemented by chopped fresh parsley and dill for herbal freshness. Red wine vinegar introduces a mild tang to balance the olive oil's richness.
The combination of textures from tender pasta, crisp cucumber, juicy tomatoes, and salty olives and feta creates a stimulating mouthfeel typical of Mediterranean salads. The salad can accompany grilled meats or be served alone for a light meal.
To accommodate dietary preferences or restrictions, gluten-free orzo or quinoa can substitute the pasta, and plant-based feta or omission of cheese makes it suitable for vegan diets. The salad keeps well refrigerated up to four days, allowing it to be made ahead for convenience.
Ingredients
- 1 cup orzo
- 2 cups vegetable broth
- 1/2 cup water
- 2 tbsp extra virgin olive oil
- 1 cucumber medium
- 4 oz cherry tomato
- 1/2 cup kalamata olives
- 4 oz feta cheese
- 1 lemon
- 1 tbsp red wine vinegar
- 2 tbsp parsley fresh chopped
- 1 tbsp dill fresh, chopped
- salt
- black pepper
Instructions
- Bring vegetable broth and water to a boil in a medium sized sauce pan. Pour orzo into the boiling water and stir. Reduce to a simmer and cover pot.
- Simmer covered until the orzo is cooked through and most of the vegetable broth has been absorbed, about 10 minutes. Drain any excess broth and immediately toss the orzo in the olive oil.
- Allow the orzo to cool completely. Prep the veggies while the orzo cools. Chop cucumber, cut tomatoes into quarters, cut olives in half and crumble the feta.
- Zest the lemon and squeeze 2 tbsp of lemon juice out of it after zesting. Chop the fresh herbs.
- Pour cooled orzo into a large mixing bowl with the chopped veggies, feta, lemon juice, lemon zest, red wine vinegar and fresh herbs. Toss to combine completely.
- Serve chilled or at room temperature.
Notes
- Store the salad in the refrigerator for up to 4 days for best freshness.
- Use gluten-free orzo or substitute quinoa to make the salad gluten free.
- Omit feta cheese or replace it with a plant-based alternative to make this salad vegan.
- Different vinegars can be used if desired to vary the flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 220 kcal
% Daily Value*
| Calories | 220kcal | 11% |
| Carbohydrates | 24g | 8% |
| Protein | 7g | 14% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 17mg | 6% |
| Sodium | 905mg | 38% |
| Potassium | 215mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 541IU | 11% |
| Vitamin C | 17mg | 19% |
| Calcium | 121mg | 12% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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