This refreshing orzo salad is a light and vibrant dish that’s perfect for picnics, potlucks, or easy lunches. Tossed with crisp vegetables, fresh herbs, and a zesty lemon vinaigrette, each bite is bursting with flavor. Whether served on its own or as a side, this versatile salad is sure to become a staple in your summer recipe rotation.
This orzo salad is inspired by the Mediterranean way of eating, which is known for its health benefits. Packed with colorful veggies, olive oil, and fresh herbs, it’s full of nutrients that support heart health, help reduce inflammation, and keep you feeling energized. The Mediterranean diet emphasizes whole foods like grains, vegetables, and healthy fats—ingredients that are not only delicious but also good for your body and mind.
Read more about the Mediterranean Diet
Mediterranean Orzo Salad
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 370 |
| Total Fat | 18g |
| • Saturated Fat | 5g |
| • Monounsaturated Fat | 10g |
| • Polyunsaturated Fat | 1.5g |
| Cholesterol | 20mg |
| Sodium | 560mg |
| Total Carbohydrates | 38g |
| • Dietary Fiber | 5g |
| • Sugars | 3g |
| Protein | 11g |
| Vitamin C | 15% DV |
| Calcium | 15% DV |
| Iron | 12% DV |
| Potassium | 400mg |
Servings: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients
- 1 cup orzo pasta
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, pitted and sliced
- ½ cup crumbled feta cheese
- 1 cup canned chickpeas, drained and rinsed
- 1 cup cucumber, diced
- A handful of chopped basil leaves
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- Salt and freshly ground black pepper, to taste
Instructions
- Cook the orzo: Bring a pot of salted water to a boil. Add the orzo and cook according to package instructions until al dente (5-7 min). Drain and rinse under cold water to stop cooking.
- Prep the salad base: In a large mixing bowl, combine the cooked orzo, cherry tomatoes, Kalamata olives, chickpeas, cucumber, basil, and feta cheese.
- Dress it up: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss gently to combine.
- Chill and serve: Refrigerate for at least 30 minutes before serving to allow flavors to meld. Serve chilled or at room temperature.
Tips & Variations
Add chopped fresh herbs like parsley or mint for extra freshness.
For a protein boost, top with grilled chicken or tuna.
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