Mediterranean Orzo Salad
A light spring & summer Mediterranean Orzo Salad that's healthy, hearty, and delicious.
Servings: 4 servings
Ingredients
for the orzo pasta
- 1 cup cherry tomatoes sliced in half
- 3/4 cup red onion chopped
- 1 cup cucumber chopped
- 1/2 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 tbsp capers
- large handful fresh parsley chopped
- sprinkle dried oregano
- sprinkle crushed red pepper
for the dressing
- 2 tbsp extra virgin olive oil
- 1 1/2 tbsp fresh lemon juice
- 1 tsp 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.
** 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: 373kcal | Carbohydrates: 46g | Protein: 9g | Fat: 19g | Saturated Fat: 3g | Sodium: 555mg | Potassium: 573mg | Fiber: 8g | Sugar: 6g | Vitamin A: 361IU | Vitamin C: 19mg | Calcium: 56mg | Iron: 2mg