Lemony Orzo Salad

Popular
Health score
19%
Lemony Orzo Salad
45 min.
6
152kcal

Suggestions


Are you looking for a refreshing and vibrant dish that perfectly complements any meal? Look no further than this delightful Lemony Orzo Salad! Bursting with Mediterranean flavors, this salad is not only popular among food lovers but also incredibly simple to prepare, making it an ideal choice for gatherings or a quick weeknight side. In just 45 minutes, you can whip up a delicious salad that serves six, offering a light and healthy option for your palate.

This Lemony Orzo Salad combines the nutty texture of orzo pasta with the crispness of fresh vegetables like zucchini and tomatoes, creating a satisfying and colorful dish. The addition of feta cheese adds a creamy touch, while kalamata olives contribute a delightful brininess. With a blend of herbs such as basil, mint, and parsley, this salad is a symphony of flavors that dance on your taste buds, making it the perfect antipasti or starter.

Not only is this salad a feast for the senses, but it also packs a nutritious punch with only 152 calories per serving. Whether you're serving it at a summer barbecue, a picnic, or as a delightful starter before a main course, this Lemony Orzo Salad will undoubtedly impress friends and family alike. So grab your ingredients, and let’s get cooking!

Ingredients

  • tablespoon basil dried fresh minced
  • 0.3 teaspoon pepper black
  • 1.5 ounces feta cheese crumbled
  • teaspoons mint leaves fresh minced
  • 0.3 cup parsley fresh minced
  • tablespoons kalamata olives pitted chopped
  • tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • cup orzo pasta (rice-shaped uncooked
  • 0.3 cup onion diced red
  • 0.5 teaspoon salt 
  • cup tomatoes diced
  • 1.3 cups zucchini diced

Equipment

  • bowl
  • whisk

Directions

  1. Cook orzo according to package directions, omitting salt and fat.
  2. Drain well.
  3. Combine orzo, zucchini, and onion in a large bowl; toss well.
  4. Combine parsley and next 6 ingredients (parsley through pepper); stir well with a whisk. Stir into orzo mixture; add tomato, cheese, and olives, tossing gently to coat.

Nutrition Facts

Calories152kcal
Protein13.23%
Fat28.3%
Carbs58.47%

Properties

Glycemic Index
47.17
Glycemic Load
8.15
Inflammation Score
-6
Nutrition Score
9.5991305138754%

Flavonoids

Eriodictyol
0.38mg
Hesperetin
1.09mg
Naringenin
0.27mg
Apigenin
7.19mg
Luteolin
0.06mg
Isorhamnetin
0.45mg
Kaempferol
0.13mg
Myricetin
0.53mg
Quercetin
2.17mg

Nutrients percent of daily need

Calories:151.89kcal
7.59%
Fat:4.84g
7.44%
Saturated Fat:1.43g
8.94%
Carbohydrates:22.49g
7.5%
Net Carbohydrates:20.72g
7.53%
Sugar:2.62g
2.91%
Cholesterol:6.31mg
2.1%
Sodium:323.52mg
14.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.09g
10.18%
Vitamin K:60.96µg
58.06%
Selenium:17µg
24.29%
Vitamin C:16.4mg
19.88%
Manganese:0.34mg
17.07%
Vitamin A:603.24IU
12.06%
Phosphorus:93.13mg
9.31%
Vitamin B6:0.15mg
7.45%
Fiber:1.77g
7.1%
Potassium:233.55mg
6.67%
Vitamin B2:0.11mg
6.64%
Magnesium:25.97mg
6.49%
Folate:25.72µg
6.43%
Copper:0.12mg
5.96%
Calcium:56.75mg
5.67%
Zinc:0.75mg
4.98%
Vitamin E:0.69mg
4.58%
Iron:0.82mg
4.55%
Vitamin B1:0.06mg
4.3%
Vitamin B3:0.84mg
4.19%
Vitamin B5:0.29mg
2.91%
Vitamin B12:0.12µg
2%
Source:My Recipes