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Coastal Orzo Medley with Tuna and Sun-Kissed Flavors

A radiant, protein-rich orzo salad echoing the vibrant tastes of the Mediterranean coast. Ideal for a fulfilling lunch or a gracefully light dinner.

  • Total Time45 minutes
  • Yield5 Servings 1x

Ingredients

Scale

Pantry:

  • 1 ½ cups approx. 300g orzo pasta
  • ¾ cup approx. 125g oil-packed sun-dried tomatoes, drained and julienned
  • ⅓ cup approx. 60g Kalamata olives, pitted and halved
  • 3 tablespoons slivered almonds (approx. 22g)
  • Salt and freshly ground black pepper to taste

Proteins:

  • 2 cans (approx. 5 oz / 140g each, 280g total quality tuna in water, drained)
  • 3 large eggs

Produce:

  • About 225g (½ lb fresh green beans, trimmed)
  • 1 small cucumber (approx. 150g peeled and seeded, sliced into ½-inch crescents)
  • ¼ medium red onion (approx. 30g, very finely minced)
  • 3 tablespoons fresh dill (chopped)
  • Zest of 1 lemon

Liquids for Dressing:

  • 5 tablespoons 75ml extra virgin olive oil
  • 2 ½ tablespoons 37.5ml red wine vinegar
  • 1 ¼ tablespoons 18.75ml fresh lemon juice

Seasonings for Dressing:

  • 1 ¼ tablespoons approx. 19g Dijon mustard
  • 2 ½ tablespoons approx. 25g capers, rinsed and lightly chopped

Garnish:

  • Toasted slivered almonds (from above)
  • Chopped fresh dill (from above)
  • Lemon zest (from above)

Instructions

  1. Make the dressing base: In a jar, combine the very finely minced red onion with the red wine vinegar; let sit 10 minutes to mellow. Zest the lemon first and reserve the zest for garnish (~1 tsp), then juice it (1¼ Tbsp). Add Dijon, lemon juice, and olive oil; close and shake 45 seconds until emulsified. Stir in capers and a pinch of salt and pepper.
  2. Cook the eggs (separate pot recommended): Bring a small pot of water to a boil, lower eggs in gently, and cook 7–8 minutes for jammy yolks. Transfer to an ice bath 5 minutes, peel, and quarter.
  3. Cook the orzo: Boil well-salted water (about 4 qt). Cook orzo 10–12 minutes to al dente. Drain in a fine-mesh sieve and quick-rinse 5–10 seconds to prevent clumping; drain very well.
  4. Steam green beans: Steam 5–6 minutes until tender-crisp; shock in cold water, drain thoroughly, then slice on a bias into 1-inch pieces.
  5. Toast almonds: Toast slivered almonds in a dry skillet over medium-low 2–4 minutes until lightly golden and fragrant; cool.
  6. Prep remaining items: Peel, seed, and slice cucumber into ½-inch crescents. Drain tuna well and flake.
  7. Assemble: Spread orzo on a serving platter and lightly season with salt and pepper. Arrange tuna, eggs, green beans, sun-dried tomatoes, olives, and cucumber over the orzo. Fold in 2 Tbsp chopped dill (reserve the rest).
  8. Dress & garnish: Shake dressing again and drizzle evenly. Toss gently if desired. Garnish with toasted almonds, the remaining ~1 Tbsp dill, and the reserved lemon zest. Serve.

Notes

Ingredient Swaps:

  • Vegetarian Option: Substitute canned chickpeas or cannellini beans for the tuna.
  • Herb Alternatives: Fresh mint or basil can provide a delightful twist to the flavor profile.
  • Crunchy Toppings: If almonds aren’t available, toasted sunflower seeds or pepitas work beautifully.

Troubleshooting Blandness:

  • Flavor Boost: Add an extra squeeze of lemon juice or a dash of red wine vinegar to brighten the flavors.
  • Drain Thoroughly: Ensure your tuna is well-drained to avoid a watery salad.
  • Seasoning: Season components adequately with salt and pepper throughout preparation, not just at the end.
  • Make-Ahead Tip: The orzo, eggs, and green beans can be cooked, and the dressing prepared, up to one day in advance. Store these components separately in the refrigerator and assemble the salad just before serving to ensure the best texture and taste.
  • Storage: This salad is best relished on the day it’s made. Any leftovers can be kept in an airtight container in the refrigerator for up to 2 days. For optimal freshness, dress individual portions just prior to serving, as the orzo will continue to absorb the dressing.

Nutrition Facts (per serving): Calories: 569 kcal | Total Fat: 25 g (Saturated Fat: 3.7 g) | Total Carbs: 56 g (Fiber: 6.1 g, Sugars: 7.4 g) | Protein: 28.8 g | Sodium: 517 mg | Cholesterol: 132 mg | Potassium: 649 mg

These values are approximate and may vary based on ingredients and preparation. Sodium is before adding salt to taste and can vary widely based on brands of olives, tuna, and capers.

  • Prep Time: 25 minutes
  • Cook Time: 20 minutes
  • Category: Main Course
  • Cuisine: Mediterranean

Nutrition

  • Calories: 569

Find it online: https://dietareas.com/2025/06/03/sunshine-in-a-bowl-my-coastal-orzo-medley-you-need-to-try/