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    Home » Recipes » Salads

    Published: Jun 19, 2017 · Modified: Mar 29, 2023 by Nisha · This post may contain affiliate links · 20 Comments

    Mediterranean Orzo Salad (dairy-free)

    12 shares
    Jump to Recipe

    My lower belly has always been problematic for me, ya know that problem area most women face that I once discussed.

    For the longest time, I figured I just had to workout harder to get rid of my stubborn belly fat, no matter how much I would work out and eat right, my tummy just never seemed to go down to a size that was acceptable to me. Mediterranean Orzo Salad

    So what did I do? In addition to working out, I tried giving up nut butter, I also tried going gluten-free and low-carb. Although limiting my gluten intake definitely did help me reduce belly bloat, it alone wasn't enough. I saw real results when I finally cut down on dairy. Yup!!!
    Mediterranean Orzo Salad

    Ladies, hear me out. I can't tell you how many times I've heard friends and health food bloggers talk about dairy causing weight gain, I just never thought it would affect me too.Mediterranean Orzo Salad

    In the past month, I experimented and minimized the amount of dairy I consumed, and my stomach reduced to half its size, especially when combined with a gluten-free diet. Crazy right?!?!? I know!!! Mediterranean Orzo Salad

    While I can't give up dairy for good because I need the calcium and also love cheese, I do plan on reducing my dairy intake and learning to adapt to a more dairy-free lifestyle. So far it's been okay. Mediterranean Orzo Salad

    And with that, I bring you a Mediterranean Orzo Salad that is dairy-free, almost vegan, healthy, and 100% whole wheat. Who says you need dairy to eat delicious food? Hope you guys try it.Mediterranean Orzo Salad

    Recipe Card

    Mediterranean Orzo Salad

    Mediterranean Orzo Salad

    Dairy-free
    4.50 from 2 votes
    By: Nisha
    A light spring & summer Mediterranean Orzo Salad that's healthy, hearty, and delicious.
    Prep Time 20 minutes mins
    Cook Time 10 minutes mins
    Total Time 30 minutes mins
    Servings 4 servings
    Calories 373 kcal
    SaveSaved! Pin Print

    Ingredients
      

    for the orzo pasta

    • 1 cup cherry tomatoes sliced in half
    • ¾ cup red onion chopped
    • 1 cup cucumber chopped
    • ½ cup kalamata olives sliced in half
    • 1 cup whole wheat orzo pasta
    • add lemon vinaigrette see recipe below
    • 1 cup chickpeas, canned rinsed & drained
    • 1 large avocado diced
    • 3 tablespoon capers
    • large handful fresh parsley chopped
    • sprinkle dried oregano
    • sprinkle crushed red pepper

    for the dressing

    • 2 tablespoon extra virgin olive oil
    • 1 ½ tablespoon fresh lemon juice
    • 1 teaspoon honey for vegan option, use brown sugar or maple syrup
    • to taste salt
    • to taste black pepper

    Instructions
     

    • Bring a pot of water to a boil - roughly 8 cups.
    • Here are the ingredients you need for this recipe.
    • Chop the cherry tomatoes, cucumber, red onion and kalamata olives. Place the ingredients in a large bowl.
    • Check on the pot of boiling water.
    • Now add 1 cup of uncooked orzo pasta - I used whole wheat. Cook for 8-10 minutes on medium heat until al dente.
    • In the meantime, make the vinaigrette. Place the ingredients in a mason jar.
    • Shake it up well for about 10 seconds.
    • Gather the remaining ingredients... chickpeas, avocado, capers and parsley.
    • The orzo pasta should be done. Add the hot orzo pasta to the big bowl of veggies.
    • Top with lemon vinaigrette.
    • Add the remaining ingredients... chickpeas, avocado, capers and chopped parsley.
    • Now toss. Allow the flavors to marry together for 15 minutes before serving. So good!

    Notes

    * for a high protein option - serve with grilled chicken kebabs, or top with 2 over-easy eggs.
    ** for a gluten free option - use orzo pasta that is gluten-free.
    *** for a traditional Mediterranean Orzo Salad, if you can handle dairy, feel free to add some feta cheese to this salad - it would be delicious.
    **** for vegan option - skip the honey and opt for brown sugar or maple syrup.

    Nutrition

    Calories: 373kcalCarbohydrates: 46gProtein: 9gFat: 19gSaturated Fat: 3gSodium: 555mgPotassium: 573mgFiber: 8gSugar: 6gVitamin A: 361IUVitamin C: 19mgCalcium: 56mgIron: 2mg
    Course Salads & Fruits, Sides
    Cuisine Mediterranean
    Tried this recipe?Mention @honeywhatscooking or tag #honeywhatscooking!

    Mediterranean Orzo Salad - step by step

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    12 shares

    Reader Interactions

    Comments

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      Recipe Rating




    1. Carol Schott says

      January 22, 2020 at 6:31 pm

      I want to make your recipe but don't understand some text that seams to have been corrupted. In 4 places in the recipe there are the characters
      instead of words or numbers.
      Please clarify,

      Reply
      • honeywhatscooking says

        January 22, 2020 at 11:29 pm

        Hi. Ignore the characters or anything in <>. The post needs to be fixed.

        Here are the ingredients:

        Ingredients
        for the pasta
        Cherry Tomatoes - 1 cup sliced in half
        Red Onion - 3/4 cup chopped
        Cucumber - 1 cup chopped
        Kalamata Olives - 1/2 cup sliced in half
        Whole Wheat Orzo Pasta - 1 cup uncooked
        Lemon Vinaigrette - all of it see recipe below
        Organic Chickpeas - 1 cup
        Avocado - 1 whole diced
        Capers - 3 tbsp
        Fresh Parsley - big handful chopped
        Dried Oregano - sprinkle on top for garnish
        Crushed Red Pepper - sprinkle on top for garnish

        for the lemon vinaigrette dressing
        Extra Virgin Olive Oil - 2 tbsp
        Fresh Lemon Juice - 1 1/2 tbsp
        Honey - 1 tsp for vegan option, use brown sugar or maple syrup
        Salt - to taste
        Black Pepper - to taste

        Reply
    2. Jack says

      January 20, 2019 at 6:10 am

      4 stars
      If you're keeping dairy in your diet for the calcium you might want to reconsider - dark leafy greens have much higher concentrations and don't have the associations with osteoporosis that high dairy diets do.

      Reply
      • honeywhatscooking says

        February 02, 2019 at 3:10 am

        HI Jack, this is a dairy-free salad.

        Reply
    3. Stacey says

      September 20, 2018 at 7:30 pm

      Just made this...I served it over a bed of greens and added shelled pistachios on top. It was SO good!! Highly recommend to anyone

      Reply
      • honeywhatscooking says

        September 21, 2018 at 12:43 am

        Hi Stacey. I so appreciate the feedback. So glad to hear you liked it. xoxo

        Reply
    4. Kim says

      July 24, 2018 at 4:03 pm

      Looks good, but it isn’t vegan - the dressing uses honey.

      Reply
      • honeywhatscooking says

        July 24, 2018 at 7:48 pm

        You're right! I missed that. I will correct it. 🙂

        Reply
    5. Tanvi says

      June 21, 2017 at 1:19 pm

      I rarely eat/drink dairy but that hasn't help my stomach size or weight loss. Keeping my sugar consumption low is what works for me. But congrats on figuring out what works for you 🙂

      ❥ tanvii.com

      Reply
      • honeywhatscooking says

        June 21, 2017 at 5:08 pm

        Yes Tanvi.. and sugar too. I've been doing low sugar for so long now that I forgot about it. lol. It takes a lot to reduce belly bloat.. but all things in moderation right! Thanks for your comment. 🙂

        Reply
    6. Tasia says

      June 21, 2017 at 9:53 am

      I love your blog and recipes. But I really wish you didn't mention gluten-free as a fad. Makes it really hard for us celiacs to be taken seriously and eat at restaurants without the wait staff rolling their eyes at us because of the "fad"
      Most packaged gluten free food (pasta, crackers etc) actually have more fat and sugar in them than regular.
      Natual gluten free foods (fruit, veggies, meats) may help you lose weight, but the packaged gluten free most likely won't.

      Reply
      • honeywhatscooking says

        June 21, 2017 at 5:07 pm

        Thanks Tasia. And you are right about what I said.. I shouldn't have referred to gluten-free as a "fad" especially since there are people who can't eat gluten. I get it and I'm sorry, didn't mean to offend anyone. Yes, I usually stick with the natural gluten free foods like quinoa, sweet potato, etc. The gluten-free junk food I do snack on is usually okay in fat and sugar (at least at Whole Foods) - I always check since I know this is true. Just yesterday I was looking at Gluten Free All Purpose Flour - a lot of fat. Thank you for your advice and I'll be more aware next time. 🙂

        Reply
        • Tasia says

          June 22, 2017 at 11:39 pm

          I appreciate it !!!

          Reply
          • honeywhatscooking says

            June 28, 2017 at 11:29 am

            🙂

            Reply
    7. allie says

      June 21, 2017 at 7:24 am

      I love this salad Nisha!!!! It looks delicious and I love the dairy tips. Thank you my friend!

      Reply
      • honeywhatscooking says

        June 21, 2017 at 5:05 pm

        Thanks Allie. Yes, think we can all use some tips around here and I love sharing stuff that works for me. 🙂

        Reply
    8. John/Kitchen Riffs says

      June 20, 2017 at 8:44 pm

      We love big salads -- and nothing but salad! -- for dinner at this time of the year. This looks perfect -- full of flavor, healthy, and I'll bet just plain tasty. Thanks!

      Reply
      • honeywhatscooking says

        June 21, 2017 at 5:04 pm

        I love big salads too, this would be perfect with some grilled chicken. Yes, very tasty. Thanks John! 🙂

        Reply
    9. Q says

      June 20, 2017 at 5:29 pm

      5 stars
      wow! Seems yum! Will add it to my Salad recipes list!

      Reply
      • honeywhatscooking says

        June 21, 2017 at 5:04 pm

        Glad you like it. Let me know if you try it. 🙂

        Reply

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