Description
This vibrant, nutrient-dense orzo salad is a masterclass in Mediterranean flavor. By using whole wheat orzo, an abundance of fresh vegetables, and a bright, zero-added-salt dressing that sings with lemon and herbs, this dish is as satisfying as it is wholesome. It’s the perfect side dish for a gathering or a standalone light lunch.
Ingredients
Scale
For the Salad Assembly:
- 1 ½ cups 300g dry whole wheat orzo
- 1 15-ounce can chickpeas, thoroughly drained and rinsed
- 3 cups cherry tomatoes (halved)
- 2 Persian cucumbers (halved lengthwise and sliced into ¼-inch half-moons)
- 1 medium red bell pepper (finely diced)
- ⅔ cup pitted Kalamata olives (rinsed and halved)
- ½ cup thinly sliced red onion
- 3 ounces 85g block feta cheese, crumbled
- 1 cup loosely packed fresh mint leaves (roughly chopped)
- ½ cup loosely packed fresh flat-leaf parsley (roughly chopped)
For the Zero-Salt Lemon-Herb Vinaigrette:
- ⅔ cup high-quality extra virgin olive oil
- Juice of 2 large lemons (about 6 tbsp)
- 2 tbsp red wine vinegar
- 2 cloves garlic (minced)
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- ½ tsp freshly ground black pepper
Instructions
- Prepare the vinaigrette: combine olive oil, lemon juice, red wine vinegar, garlic, Dijon, oregano, and black pepper in a jar; shake until emulsified.
- Cook the orzo in a large pot of unsalted boiling water until al dente, 9–11 minutes.
- Prep vegetables: halve tomatoes; slice cucumbers and olives; dice bell pepper; thinly slice red onion. Place tomatoes, cucumbers, bell pepper, olives, and red onion in a large mixing bowl. Reserve feta, mint, and parsley.
- Drain orzo (do not rinse). Add hot orzo to the bowl, pour in about half the vinaigrette, and toss. Let stand 5 minutes to cool slightly.
- Add chickpeas and the remaining vinaigrette; toss gently to coat.
- Fold in feta, mint, and parsley (reserve a little for garnish). Rest 10 minutes at room temperature, garnish with the remaining herbs, and serve.
Notes
- Make-Ahead Tip: This salad holds up beautifully. If preparing it in advance, wait to add the fresh herbs and feta cheese until just before serving to keep them vibrant and fresh.
- Ingredient Quality Matters: The simplicity of this salad highlights its ingredients. Use a robust, fruity extra virgin olive oil and the freshest produce you can find for the best result.
- On Salting: This recipe is intentionally designed with no added salt. The natural salinity from the well-rinsed olives and feta cheese provides a perfect, balanced flavor without exceeding health-conscious sodium levels.
Nutrition Information
(estimated per serving)
- Calories: 432 kcal
- Total Fat: 26.5 g
- Saturated Fat: 4.7 g
- Sodium: 227 mg
- Total Carbohydrates: 42.6 g
- Dietary Fiber: 6.8 g
- Total Sugars: 6.2 g (0 g Added Sugar)
- Protein: 9.9 g
Nutrition
- Calories: 432