Healthy and Delicious Mediterranean Orzo Salad in Minutes

This Mediterranean orzo salad is light, fresh, and full of flavor. Tender orzo pasta is combined with crisp vegetables, briny olives, feta cheese, and a bright lemon dressing. Fresh herbs like parsley and basil add aroma and lift the flavors. It comes together in minutes, making it perfect for a quick lunch, a side dish, or a potluck. The ingredients are wholesome and nutritious, and the salad keeps well in the refrigerator for easy meal prep.

Ingredients Needed

Here is the complete list of ingredients with exact measurements so you can prepare the recipe with ease.

• 1 cup orzo pasta
• 1 cup cherry tomatoes halved
• 1 medium cucumber diced
• 1 red bell pepper diced
• 1 small red onion finely chopped
• ½ cup Kalamata olives, pitted and sliced
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh basil chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon red wine vinegar
• ½ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried oregano
• Optional ¼ teaspoon crushed red pepper flakes for a little heat

Step by Step Instructions

This Mediterranean orzo salad is straightforward to prepare. Follow these steps for the best results.

Step One Cook the Orzo

Cook the orzo in a large pot of salted boiling water for eight to ten minutes until tender but firm. Drain and rinse under cold water, then place in a large mixing bowl.

Step Two Prepare the Vegetables

While the pasta cooks, halve the cherry tomatoes and dice the cucumber and red bell pepper. Finely chop the red onion and add all the vegetables to the bowl with the orzo.

Step Three Add the Olives and Cheese

Slice the Kalamata olives and crumble the feta cheese. Add them to the orzo and vegetables for a salty, briny flavor and creamy tangy taste.

Step Four Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, salt, black pepper, and dried oregano. Add crushed red pepper flakes for heat if desired. Whisk until well combined.

Step Five Combine Everything

Pour the dressing over the orzo mixture and toss gently to coat. Add the chopped parsley and basil and toss lightly again. Let the salad sit for ten to fifteen minutes to allow the flavors to meld.

Step Six Serve and Enjoy

Serve the salad cold or at room temperature. Garnish if desired. It keeps in the fridge for a few days.

Tips for Customizing this recipe

This Mediterranean orzo salad is highly adaptable. You can add more vegetables like zucchini, carrots, or roasted red peppers for extra nutrition and variety, cut into small bite-sized pieces to mix well with the pasta. To make it more filling, add cooked chicken, shrimp, or chickpeas. You can also experiment with the dressing by adding a teaspoon of honey or a splash of balsamic vinegar to change the sweetness or acidity. For a spicier version, add more crushed red pepper flakes or a dash of cayenne pepper.

Nutritional Information

This salad serves about four people and provides approximately 280 calories per serving. It contains 7 grams of protein, 30 grams of carbohydrates, 15 grams of fat, 3 grams of fiber, 4 grams of sugar, and 420 milligrams of sodium. It is low in calories and rich in fiber and vitamins from the fresh vegetables. The healthy fats from the olive oil and moderate protein content make it a balanced and satisfying dish.

Serving Suggestions

This Mediterranean orzo salad is versatile and can be served in many ways. It works well as a main dish on its own for a light lunch or dinner, and you can add grilled chicken or shrimp for extra protein. The salad is ideal for meal prep, as it can be stored in individual containers for grab-and-go lunches and keeps well in the refrigerator for up to three days. You can also serve it with pita bread or crusty bread to make the meal more filling.

Frequently Asked Questions