Mediterranean Orzo Salad

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Mediterranean Orzo Salad

 Description

This Mediterranean Orzo Salad is a bright, refreshing dish packed with juicy tomatoes, crisp cucumbers, briny olives, creamy feta, and tender orzo tossed in a zesty lemon-olive oil dressing. It’s perfect as a light lunch, a summer side dish, or a healthy make-ahead meal.

Ingredients

Salad

  • 1 cup orzo pasta

  • 1 cup cherry tomatoes, halved

  • 1 cup cucumber, diced

  • ¼ cup red onion, finely chopped

  • â…“ cup Kalamata olives, sliced

  • ¼ cup feta cheese, crumbled

  • 2 tablespoons fresh parsley, chopped

  • 1 tablespoon fresh basil or dill (optional)

Dressing

  • 3 tablespoons extra-virgin olive oil

  • 1½ tablespoons fresh lemon juice

  • 1 clove garlic, minced

  • ½ teaspoon dried oregano

  • Salt and black pepper, to taste

 Instructions

  1. Cook the orzo
    Bring a pot of salted water to a boil. Cook orzo according to package directions until al dente. Drain and rinse briefly with cool water. Set aside.

  2. Prepare the vegetables
    While the orzo cools, chop tomatoes, cucumber, onion, olives, and herbs.

  3. Make the dressing
    In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.

  4. Assemble the salad
    In a large bowl, combine cooked orzo, vegetables, olives, herbs, and feta.

  5. Toss & chill
    Pour dressing over salad and toss gently. Chill for at least 20 minutes for best flavor.

Servings

  • Serves: 4–6

  • Serving size: ~1¼ cups per serving

 Notes

  • Rinsing the orzo stops the cooking and prevents clumping.

  • Letting the salad rest allows flavors to fully develop.

  • Feta can be mixed in or sprinkled on top just before serving.

 Tips & Variations

  • Add protein: Grilled chicken, shrimp, chickpeas, or tuna

  • Make it vegan: Skip feta or use dairy-free cheese

  • Extra crunch: Add toasted pine nuts or slivered almonds

  • Spicy kick: A pinch of red pepper flakes

  • Meal prep: Stores well in the fridge for up to 3 days

 Nutritional Information (Approx. per serving)

  • Calories: 280–320 kcal

  • Carbohydrates: 35 g

  • Protein: 8 g

  • Fat: 14 g

  • Fiber: 4 g

  • Sodium: Moderate (depends on olives & feta)

 Health Benefits

  • Heart-healthy fats from olive oil

  • Rich in antioxidants from tomatoes and herbs

  • Good digestion support from fiber-rich vegetables

  • Balanced energy from complex carbs and healthy fats

 Q & A

Q: Can I make this ahead of time?
A: Yes! It actually tastes better after chilling for a few hours.

Q: Can I serve it warm?
A: Absolutely—serve slightly warm right after mixing for a cozy twist.

Q: What can I substitute for orzo?
A: Try couscous, quinoa, farro, or small pasta shells.

Q: Is this salad gluten-free?
A: Use gluten-free orzo or substitute quinoa to make it GF.

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