5.0 from 33 votes
Mediterranean Orzo Salad with Tuna
My Mediterranean orzo salad with tuna has all the healthy benefits of the Mediterranean diet, but this pasta salad with tuna is also delicious!
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 fresh lemon juice
- 1 tsp honey
- pinch of salt
salad
- 1 cup raw orzo pasta
- 7 ounces good quality tuna
- 1 cup marinated artichoke hearts, drained and chopped
- 1/2 cup marinated sundried tomatoes, sliced or chopped
- 1/2 cup pitted olives, assorted
- 1 cup baby cucumber, diced
- 1/3 cup red onion, finely sliced
- 1 cup chickpeas
- a large handful of arugula
- coarse salt and fresh cracked black pepper to taste
garnish
- 1/4 cup crumbled Feta cheese
- 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
Monounsaturated Fat
12g
Trans Fat
1g
Cholesterol
13mg
(4%)
Sodium
426mg
(18%)
Potassium
316mg
(9%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
487IU
(10%)
Vitamin C
16mg
(18%)
Calcium
66mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
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.