Fitness / June 22, 2023

The Best Orzo Salad

Heading to a summer gathering? Don’t forget the Best Orzo Salad — a savory combination of orzo pasta, feta cheese, veggies, and zesty homemade dressing that works just as well as a side dish as it does an entree.

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It doesn’t matter whether summer is just getting going or we’re in the dog days, any time is a good time to get together outdoors with friends and family. I always appreciate how everyone comes together to supply food at these events. Some bring the standards — corn, salad, burgers — but others will get creative and bring a family favorite or something more ethnically diverse that has been passed down through generations. As for me, I bring a Greek orzo salad. It is colorful, flavorful, and satisfying — not to mention incredibly easy to prepare and store. This means you can spend less time in the kitchen and more time outside enjoying the weather and the company of friends. Win-win!

Orzo, a rice-shaped pasta, is so versatile, but I like to mix it up with crunchy vegetables and creamy feta cheese. Cherry tomatoes, cucumbers, chickpeas, and olives, when tied together with a zesty, homemade red wine vinaigrette, provides so much flavor that you’ll wish those summer feasts would never end.

Why You Will Love This Recipe

Despite the list of ingredients, this salad takes just under 10 minutes to put together.
I usually use it as a side dish but if you added a protein — chicken, seafood, tofu — you can serve this as a complete entrée.
If you haven’t already gathered, I rarely make this dish in the winter. There’s just something about eating this outside. It’s almost like its taste is solar powered and comes alive in the sun! It’s a refreshing choice on summer days.

Is This Orzo salad Healthy?

Orzo is a pasta, so it does contain carbohydrates; however, it also has a high amount of protein, which makes it a preferable choice over other pastas. It comes in a whole-wheat variety if you’d prefer a healthier option.
The veggies — cucumber, tomato, onion — are low in calories and high in vitamins, minerals, and fiber.
The chickpeas are very rich in fiber, which will aid in digestion and keep you feeling full. They are also a great source for plant-based protein.
The feta and olives, while high in sodium, provide you with calcium and monounsaturated fats, which will keep your heart in good health.

INGREDIENTS

I’ve split up the list of ingredients — one for the salad, the other for the dressing — for easier organization.

The Salad:

½ cup dry orzo pasta
pinch of sea salt
pinch of black pepper
1 small cucumber, sliced
1 cup cherry tomatoes, halved
½ cup canned chickpeas, drained and rinsed
1 oz. feta cheese, crumbled
1 red onion, thinly sliced
1 tbsp green olives, pitted
sprig of fresh Italian basil

The Dressing:

2 tbsp red wine vinegar
3 tbsp extra virgin olive oil
¼ tsp dried oregano
½ tsp Dijon mustard
pinch of sea salt and fresh black pepper

INSTRUCTIONS

Whisk

In a small bowl, whisk together the olive oil, vinegar, oregano, and mustard. Season with salt and pepper, then set aside.

Boil

Bring a large pot of salted water to a boil and cook the pasta according to the package directions or until al dente. Drain the orzo pasta and spread on a baking sheet to cool. Drizzle with olive oil.

Combine

In a large bowl, combine the cooked orzo, cucumbers, tomatoes, chickpeas, red onion, and olives.

Drizzle

Drizzle the dressing over the salad and top with the crumbled feta cheese.

Season

Season with salt and pepper and toss the salad to coat with the dressing. Garnish with Italian basil.

DEVOUR!

Variations

If you want something heartier, add some grilled chicken, shrimp, or tofu. The new version of the meal will fill you up and provide you with a protein boost.
Instead of cucumbers and cherry tomatoes, you can use grilled vegetables like eggplant and asparagus, or mix in artichoke hearts, sun-dried tomatoes, or sliced roasted red peppers to add some depth.
The Italian basil gives the orzo salad a touch of the Mediterranean but don’t feel obligated to use it. Flat-leaf parsley, fresh dill, or even a sprinkle of mint can all work.

Other Mediterranean Salads You Might Like To Try

Healthy Mediterranean Couscous Salad: An FFF classic that I still eat all the time. The couscous has a slightly nutty taste but is brightened by the assortment of vegetables included.

Mediterranean Cucumber Salad: Another great one for summer, this salad is bright and refreshing. Its crunchy texture makes it a delight to eat.

Mediterranean Chickpea Pasta Salad: Big Greek taste and an even bigger protein boost, thanks to the chickpeas.

FAQs

How do I know when my orzo pasta is cooked?

This varies from brand to brand. Refer to the package’s instructions, though it really shouldn’t take any longer than 10 minutes. At the 10-minute mark, sample a couple of the orzo pieces. If you can chew it, it should be good to go.

My orzo salad tastes bland. Why?

The pasta might be overcooked or didn’t get enough seasoning. Make sure that you have seasoned your salad with enough salt and pepper. You can also add herbs and spices like parsley or fresh oregano to enhance the flavors.

Can I make this salad ahead of time?

Yes, in fact, it may taste better if it’s made ahead of time, as it will give the flavors a chance to blend together. A day beforehand is probably the optimal period. Just be sure to store it in the refrigerator in an airtight container, as detailed in the storage section above.

Can I make this recipe vegan?

Absolutely! To make it vegan, leave out the feta cheese or use a vegan cheese alternative. There are now lots of options to choose from. Or, you can add more olives, avocados, or toasted nuts to the salad; they will add a creamy and rich element to it.

How to Store Orzo pasta

Orzo Pasta is one of those dishes that perhaps tastes better the following day. So if you have any leftovers, do NOT throw them out! Instead, store them in an airtight container in the fridge. They should last for up to 4 days.

When it’s time to eat the pasta once again, give it a good stir to mix the dressing and veggies back together and reinvigorate the taste. Add some olive oil and a squeeze of lemon juice if you find the salad a bit on the dry and uninspiring side.

Freezing isn’t recommended; the veggies will turn to mush when thawed and the dressing will separate and unevenly coat the salad. That said, if you know you will need to store some of the salad when you’re making it, keep the orzo and chickpea separate and freeze them. You can then thaw them and mix them with the fresh veggies and dressing.