Mediterranean Orzo Salad

Feta cheese Gluten-Free healthy pasta make-ahead meal meal prep Mediterranean cuisine Mediterranean flavors Mediterranean salad. Orzo pasta salad orzo recipe simple lemon dressing sun-dried tomatoes vegetable medley

Posted October 16, 2023 by: Admin #Kitchen

Crafted with orzo pasta, sun-dried tomatoes, a medley of vegetables, and a simple lemon dressing, this delightful Mediterranean orzo salad recipe embodies the rich flavors of the Mediterranean region. An ideal make-ahead meal or a convenient meal prep option, it can be whipped up in under 30 minutes, promising a week’s worth of delectable lunches to savor.

While orzo may resemble rice, it’s, in fact, a form of pasta. Contrary to pasta’s reputation in the context of healthy eating, it can indeed be a part of a nutritious diet when consumed in appropriate quantities. What’s crucial to bear in mind is that when it comes to carbohydrates, quality surpasses quantity. Therefore, it’s essential to scrutinize the type of pasta you purchase. Pasta, in essence, consists of simple ingredients—flour, eggs, water, and salt—so opt for brands with minimal components listed on the label. Orzo has the added benefit of maintaining its integrity even when prepared in advance, making it suitable for refrigeration over several days.

This recipe employs specific vegetables, yet the possibilities for customization are virtually endless. Ingredients such as cherry tomatoes, olives, and a sprinkling of crumbled feta can be delightful additions. If you prefer a gluten-free rendition of this Mediterranean orzo pasta salad, you can effortlessly swap the orzo for gluten-free pasta options like rice or chickpea pasta, or medium-grain white rice, and still achieve a delightful result.

Mediterranean Orzo Salad

This Mediterranean orzo pasta salad can be prepared ahead of time and stored in the refrigerator for up to three days. To enhance its flavor, consider garnishing it with crumbled feta cheese or goat cheese.

Ingredients

1 cup orzo, dry
1 yellow bell pepper, diced
1 red onion, diced
2 green onions, diced
1/2 cup artichoke hearts, diced
1/4 cup sun-dried tomatoes, diced
1/4 cup parsley, minced
1/4 cup olive oil
1 lemon, juiced
2 cloves garlic, grated or minced
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Instructions

Bring a large pot of water to a boil and cook the orzo according to the package instructions, typically 7-10 minutes. Once cooked, drain and rinse under cold water to cool, and set aside.
While the orzo is cooking, prepare the vegetables and dressing. Dice the bell pepper, red onion, green onions, artichokes, sun-dried tomatoes, and parsley.
In a small bowl or jar, combine the olive oil, lemon juice, garlic, sea salt, and black pepper. Set aside.
After the orzo has cooled, place it in a large salad bowl and add the diced vegetables. Drizzle the dressing over the mixture and toss thoroughly to ensure even coating with the dressing.
Season with additional salt and pepper to taste, as needed.
You can serve the salad immediately or refrigerate it for up to three days.