5 from 22 votes
Mediterranean Orzo Salad with Tuna
Mediterranean Orzo Salad with Tuna combines cooked orzo pasta with high-quality tuna, marinated artichokes, sundried tomatoes, olives, cucumber, red onion, chickpeas, and arugula. Tossed in a tangy dressing of olive oil, mustard, lemon juice, and honey, it offers a bright, savory, and textured salad with crumbled feta and optional capers for garnish. It’s a balanced dish blending protein, vegetables, and flavorful ingredients.
Total Time
20 mins
Servings:
8
servings
Calories:
324 kcal
Course:
Main Course
Cuisine:
Mediterranean
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
- black pepper coarse salt and fresh cracked to taste
- salt 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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 324
% 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.