Mediterranean Orzo Salad – Bright, Fresh & Wholesome
Bring the taste of the Mediterranean right to your kitchen with this vibrant and hearty Mediterranean Orzo Salad. Packed with crisp vegetables, briny olives, creamy feta, and a zesty homemade vinaigrette, this salad is perfect as a light main dish, side for grilled proteins, or a delicious meal prep option.
With orzo as the base and a rainbow of veggies tossed in a lemony-herb dressing, this salad is bursting with flavor in every bite.
Ingredients:
For the Salad:
- 8 oz orzo pasta (use gluten-free, if needed)
- 6 cups baby spinach, washed
- 1 cup chickpeas (cooked or canned, rinsed & drained)
- 1 cup diced tomatoes
- 1 cup diced cucumber
- 1 cup diced bell pepper (any color)
- ¼ cup diced red onion
- ¼ cup sliced kalamata olives
- ¼ cup sliced green olives
- ¼ cup crumbled feta cheese
For the Vinaigrette:
- ¼ cup olive oil
- 2 tbsp lemon juice (about ½ lemon)
- 2 tbsp red wine vinegar
- 2 tbsp chopped fresh parsley
- 1 tsp dried oregano (or use 1 tbsp fresh)
- 1 clove garlic, grated
- Salt and pepper, to taste
Instructions:
- Cook the orzo according to package directions. Drain and rinse with cold water to cool completely.
- In a large bowl, combine orzo, spinach, chickpeas, tomatoes, cucumber, bell pepper, onion, olives, and feta.
- In a separate bowl, whisk together the vinaigrette: olive oil, lemon juice, red wine vinegar, parsley, oregano, garlic, salt, and pepper.
- Pour the dressing over the salad and toss gently until everything is evenly coated.
- Serve immediately or chill for 30 minutes for the flavors to meld.
Optional Add-ins & Variations:
- Swap dried oregano with fresh for a bolder taste
- Add chopped fresh dill or mint for extra herbaceous depth
- Mix and match lemon juice and vinegar to your flavor preference
- Top with grilled chicken or shrimp to make it a full meal
Nutrition (Per Serving):
- Calories: 397
- Fat: 14g (2g saturated)
- Carbs: 54g (6g fiber, 7g sugars)
- Protein: 13g
- Cholesterol: 5mg
- Sodium: 198mg
Why You’ll Love It:
Light, satisfying, and Mediterranean diet-friendly
Perfect for picnics, BBQs, or quick lunches
Naturally vegetarian, with gluten-free option
Easy to prep ahead – flavors get better over time!