Greek Salad with Orzo and Black-Eyed Peas

Health score
56%
Greek Salad with Orzo and Black-Eyed Peas
45 min.
4
439kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Greek Salad with Orzo and Black-Eyed Peas! This delightful dish is not just a feast for the eyes, but also a healthy, filling option that is perfect for any meal of the day, whether as a side dish, a lunch mainstay, or a satisfying dinner. Packed with protein and fiber from the black-eyed peas, this salad also boasts the creamy goodness of crumbled feta and the briny burst of Kalamata olives.

The addition of orzo pasta brings a delightful bite, while fresh vegetables, including diced tomatoes and crisp romaine, add a refreshing crunch. A zesty dressing of lemon juice, red-wine vinegar, and fragrant oregano enhances each ingredient's natural flavors, creating a harmonious blend that will transport your taste buds to sunny Greece.

Perfectly portioned for four, this recipe is not only easy to prepare in just 45 minutes, but it also allows for convenient make-ahead options—ideal for busy weekdays. With a calorie count of approximately 439 per serving, you can savor this satisfying meal guilt-free. Elevate your dining experience and impress your guests with this colorful and nutrient-packed salad that’s sure to become a favorite in your home!

Ingredients

  • 15 ounce blackeyed peas drained and rinsed canned
  • cup feta cheese crumbled
  • tablespoons flat parsley chopped
  • 0.5 cup kalamata olives pitted
  • tablespoons juice of lemon fresh
  • teaspoon lemon zest grated
  • tablespoons olive oil extra virgin extra-virgin divided
  • tablespoon oregano finely chopped
  • 0.8 cup orzo pasta 
  •  pepperoncini peppers 
  • 0.3 cup onion red thinly sliced
  • tablespoons red-wine vinegar 
  • cups the of 1 cos lettuce coarsely chopped
  • cup tomatoes diced

Equipment

  • bowl
  • sieve

Directions

  1. Cook orzo according to package instructions.
  2. Drain in a sieve and rinse under cold water until cool.
  3. Drain well.
  4. Toss black-eyed peas, tomato, and parsley with vinegar, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Marinate, stirring occasionally, 15 minutes.
  5. Meanwhile, toss together orzo, remaining tablespoon oil, cucumber, olives, onion, lemon zest and juice, oregano, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.
  6. Divide black-eyed-pea mixture (with juices) among jars and layer orzo salad, romaine, and feta on top.
  7. Add 1 or 2 peperoncini to each jar.
  8. Assembled jars can be chilled up to 6 hours.
  9. Serve at room temperature.
  10. Nutrition Data
  11. See Nutrition Data's complete analysis of this recipe ›

Nutrition Facts

Calories439kcal
Protein16.55%
Fat38.06%
Carbs45.39%

Properties

Glycemic Index
53
Glycemic Load
15.74
Inflammation Score
-10
Nutrition Score
28.187826156616%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.36mg
Apigenin
4.32mg
Luteolin
0.14mg
Isorhamnetin
0.67mg
Kaempferol
0.15mg
Myricetin
0.35mg
Quercetin
3.47mg

Nutrients percent of daily need

Calories:439.46kcal
21.97%
Fat:18.92g
29.11%
Saturated Fat:6.58g
41.1%
Carbohydrates:50.78g
16.93%
Net Carbohydrates:40.24g
14.63%
Sugar:6.65g
7.39%
Cholesterol:33.38mg
11.13%
Sodium:704.54mg
30.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.52g
37.04%
Folate:289.24µg
72.31%
Vitamin K:75.57µg
71.97%
Vitamin A:2822.37IU
56.45%
Manganese:0.95mg
47.47%
Fiber:10.55g
42.19%
Selenium:26.47µg
37.81%
Phosphorus:373.38mg
37.34%
Vitamin C:22mg
26.67%
Calcium:265.38mg
26.54%
Vitamin B2:0.43mg
25.58%
Iron:4.43mg
24.61%
Magnesium:95.85mg
23.96%
Vitamin B1:0.35mg
23.49%
Copper:0.46mg
22.98%
Vitamin B6:0.43mg
21.43%
Zinc:3.08mg
20.55%
Potassium:618.34mg
17.67%
Vitamin E:2.61mg
17.37%
Vitamin B5:1.07mg
10.65%
Vitamin B12:0.63µg
10.56%
Vitamin B3:1.94mg
9.72%
Source:Epicurious