Mediterranean Orzo Salad with Tuna
User Reviews
5
-
Total Time
20 mins
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Servings
8 servings
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Calories
324 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Orzo Salad with Tuna
Description
This salad features orzo cooked just al dente and tossed immediately with a creamy, tangy dressing made from extra virgin olive oil, prepared mustard, fresh lemon juice, honey, and salt. High-quality tuna adds savory protein, complemented by marinated artichoke hearts and sundried tomatoes which contribute acidity and richness. Olives and red onions provide briny and sharp notes, while cucumber and fresh arugula add crispness and peppery freshness. Chickpeas introduce a hearty texture and fiber.
The salad is gently tossed to evenly coat the ingredients with dressing, then chilled to meld flavors. Before serving, it is garnished with crumbled feta cheese that offers a creamy, salty contrast and optionally enhanced with capers for additional tang. This salad stands well on its own for a light lunch or can be a side dish accompanying grilled meats or seafood.
Ingredients
dressing
- 1/2 cup extra virgin olive oil
- 3 Tbsp prepared mustard
- 3 Tbsp lemon juice fresh
- 1 tsp honey
- salt pinch
salad
- 1 cup orzo raw pasta
- 7 ounces tuna good quality
- 1 cup artichoke hearts marinated, drained and chopped
- 1/2 cup sundried tomatoes marinated, sliced or chopped
- 1/2 cup olives pitted, assorted
- 1 cup cucumber baby, diced
- 1/3 cup red onion finely sliced
- 1 cup chickpeas
- arugula large handful
- salt coarse salt and fresh cracked to taste
- black pepper coarse salt and fresh cracked to taste
garnish
- 1/4 cup feta cheese crumbled
- 2 Tbsp capers optional
Instructions
- Put all the dressing ingredients in a jar, cap tightly, and shake vigorously until creamy. Taste to adjust any of the elements to your liking.
- Cook the orzo until just al dente in plenty of well salted boiling water. Drain and rinse briefly. Drain well again and put into a large bowl. Toss with a couple of tablespoons of the dressing.
- Add the rest of the salad ingredients to the bowl and toss gently with enough dressing to moisten. You may not need it all. Cover and refrigerate the salad until ready to serve.
- Serve garnished with feta cheese and capers, if using.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 324 kcal
% Daily Value*
| Calories | 324kcal | 16% |
| Carbohydrates | 25g | 8% |
| Protein | 11g | 22% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Trans Fat | 1g | 50% |
| Cholesterol | 13mg | 4% |
| Sodium | 426mg | 18% |
| Potassium | 316mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 487IU | 10% |
| Vitamin C | 16mg | 18% |
| Calcium | 66mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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