Healthy Orzo Salad
This zesty orzo salad is loaded with fresh veggies, herbs, olives, and a light lemon-olive oil dressing. It’s perfect for picnics, potlucks, or light weekday lunches. Serve it warm, at room temp, or chilled — it’s delicious any way!
Time:
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes
Servings: 4–6
Ingredients:
Salad:
1 cup dry orzo pasta
1 cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, finely chopped
¼ cup Kalamata olives, sliced
¼ cup feta cheese, crumbled
¼ cup parsley, chopped
2 tbsp fresh mint or dill, chopped (optional)
1 cup baby spinach or arugula
Dressing:
3 tbsp extra virgin olive oil
Juice of 1 lemon (~2 tbsp)
1 clove garlic, finely grated or minced
1 tsp Dijon mustard
Salt and freshly ground black pepper, to taste
Optional: Pinch of oregano or sumac
Instructions:
1. Cook Orzo:
Boil salted water and cook orzo until al dente (8–10 minutes).
Drain and rinse under cold water to cool. Set aside.
2. Prep Veggies:
While orzo cooks, chop tomatoes, cucumber, onion, herbs, and olives.
3. Make the Dressing:
Whisk together olive oil, lemon juice, garlic, mustard, salt, and pepper.
4. Assemble:
In a large bowl, combine orzo, veggies, herbs, olives, and cheese.
Pour in dressing and toss to coat evenly.
Add greens (like spinach or arugula) last if using.
5. Serve or Chill:
Serve immediately or refrigerate for 30 minutes for flavors to meld.
Tips:
Make it a meal: Add grilled chicken, shrimp, or chickpeas.
Make ahead: Keeps well in the fridge for 2–3 days — ideal for meal prep.
Add-ins: Try sun-dried tomatoes, roasted red peppers, or artichoke hearts.
Frequently Asked Questions
Q: Is this salad vegan?
A: Omit the feta or use vegan feta to keep it plant-based.
Q: Can I use whole wheat orzo?
A: Absolutely — it adds extra fiber and still works beautifully.
Nutritional Information
Calories: ~240
Protein: 6g
Carbs: 28g
Fat: 12g
Fiber: 3g
Sugar: 3g