5 from 6 votes
Mediterranean Orzo Salad with Spinach and Feta
Quick, easy, and oh so delicious, this Mediterranean Orzo Salad is packed with fresh vegetables and tossed in a light lemon dressing. Delish!
Prep Time
18 mins
Cook Time
8 mins
Total Time
26 mins
Servings:
6
servings
Calories:
364 kcal
Course:
Salad
Cuisine:
Mediterranean, Vegetarian
Ingredients
- 8 oz orzo
- 15 oz cannellini beans 1 can) drained and rinsed, canned
- 1 cup cherry tomato halved or quartered
- 1 cup cucumber approx. ¼-½ cucumber, English variety, thinly sliced
- ¼-½ cup red onion thinly sliced
- 1/4-1/2 cup feta cheese crumbled
- fresh herbs for garnish + flavor (I used thyme, basil, and parsley)
- 1-2 cups baby spinach or arugula or kale, fresh, chopped
LEMON DRESSING
- ⅓ cup extra virgin olive oil
- 1 lemon zested and juiced
- 1 TBSP white wine vinegar or white balsamic vin
- 1 clove garlic peeled, smashed, and minced, fresh
- 1-2 tsp Dijon mustard
- ½-¾ tsp honey
- ¼ tsp dried oregano leaves
- ¼ tsp salt sea salt
- ¼ tsp black pepper
Instructions
- First make the dressing. Zest the lemon until you have 1 tsp lemon zest then juice the lemon. Add the juice and zest to a small bowl then add remaining dressing ingredients and whisk well. Add the red onion to the bowl to marinate in the dressing and set aside.
- Cook orzo in a pot water per package instructions with a pinch of salt. Cook until al dente, approx 7-9 minutes. While the orzo cooks, chop the remaining veggies then drain and rinse canned white beans.
- Once the ingredients are prepped and the orzo is drained and rinsed – combine pasta with white beans, tomatoes, cucumber, feta, fresh herbs, red onion and dressing and mix well to coat. Add the spinach just before serving. This salad can be enjoyed at room temperature or chilled for 20 minutes before serving.
- If chilling your salad first, mix in the spinach or arugula just before serving to prevent wilting. If using chopped kale you can add it at any time. Kale is perfect for make-ahead salads because it doesn’t wilt and tastes amazing the next day!
- Give the salad a taste and feel free to add extra salt and pepper to taste. For a zippier salad, additional vinegar or lemon zest can be added to the mix. Let your taste buds be your guide.
Cup of Yum
Notes
- Nutrition Facts below are estimated for both salad and dressing using an online recipe nutrition calculator. Adjust as needed and enjoy!
Nutrition Information
Calories
364kcal
(18%)
Carbohydrates
48g
(16%)
Protein
12g
(24%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
9g
(45%)
Cholesterol
6mg
(2%)
Sodium
191mg
(8%)
Potassium
559mg
(12%)
Fiber
6g
(24%)
Sugar
3g
(6%)
Vitamin A
641IU
(13%)
Vitamin C
18mg
(20%)
Calcium
111mg
(11%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 364
% Daily Value*
| Calories | 364kcal | 18% |
| Carbohydrates | 48g | 16% |
| Protein | 12g | 24% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 9g | 45% |
| Cholesterol | 6mg | 2% |
| Sodium | 191mg | 8% |
| Potassium | 559mg | 12% |
| Fiber | 6g | 24% |
| Sugar | 3g | 6% |
| Vitamin A | 641IU | 13% |
| Vitamin C | 18mg | 20% |
| Calcium | 111mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.