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Mediterranean Orzo & Chickpea Salad

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.

  • Total Time32 minutes
  • Yield8 servings 1x

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

  1. Prepare the vinaigrette: combine olive oil, lemon juice, red wine vinegar, garlic, Dijon, oregano, and black pepper in a jar; shake until emulsified.
  2. Cook the orzo in a large pot of unsalted boiling water until al dente, 9–11 minutes.
  3. 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.
  4. 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.
  5. Add chickpeas and the remaining vinaigrette; toss gently to coat.
  6. 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 Facts per Serving: Calories: 432 kcal | Total Fat: 26.5 g (Saturated Fat: 4.7 g) | Sodium: 227 mg | Total Carbs: 42.6 g (Fiber: 6.8 g, Sugars: 6.2 g, Added Sugars: 0 g) | Protein: 9.9 g

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 20 minutes
  • Cook Time: 12 minutes
  • Category: Main Course, Salad
  • Cuisine: Mediterranean

Nutrition

  • Calories: 432

Find it online: https://dietareas.com/2025/09/28/mediterranean-orzo-salad-recipe-bright-fresh-easy/