Greek Salad with Orzo and Black-Eyed Peas

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

Suggestions



If you’re looking for a refreshing and nutritious meal that packs a punch of flavor and texture, this Greek Salad with Orzo and Black-Eyed Peas is sure to delight your taste buds. Bursting with vibrant colors and wholesome ingredients, this dish captures the essence of Mediterranean cooking. The combination of tender black-eyed peas, hearty orzo, and tangy feta creates a satisfying meal that’s not only delicious but also incredibly nourishing.


Perfect for a light lunch, a side dish at your next gathering, or even a main course on a warm day, this salad brings together the crunch of fresh veggies and the creamy goodness of feta cheese. Flavorful elements such as Kalamata olives and zesty lemon juice elevate the dish, while the addition of fresh herbs like oregano and parsley adds an aromatic touch that will transported you straight to an Aegean island.


Not only is this recipe refreshing, but it’s also healthy, boasting a balance of protein, healthy fats, and complex carbohydrates that will keep you energized throughout the day. Ready in just 45 minutes, it’s perfect for meal prep, as the assembled jars can be chilled for hours—making it an ideal option for busy lifestyles. Gather your ingredients and treat yourself to a delightful culinary journey with this enchanting Greek-inspired salad!

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