Lentil and Orzo Salad with Flank Steak and Feta

Health score
37%
Lentil and Orzo Salad with Flank Steak and Feta
45 min.
6
299kcal

Suggestions


Are you ready to elevate your salad game? This Lentil and Orzo Salad with Flank Steak and Feta is not only a feast for the eyes but also a powerhouse of flavors and nutrients. Perfectly balancing the earthy tones of lentils with the comforting chew of orzo, this salad is a wonderful centerpiece for your lunch table or a scrumptious side dish for your dinner parties. Each bite delivers a delightful blend of textures, thanks to the tender flank steak, creamy feta, and the crispness of fresh basil and kalamata olives.

What makes this recipe truly shine is the harmonious combination of ingredients. The rich taste of grilled flank steak complements the nutty lentils and pasta, while the feta cheese adds a savory tang that elevates the dish. Toss in fresh herbs like basil and oregano, and you've got a salad that bursts with freshness. And let’s not forget the zesty white balsamic vinegar dressing that ties it all together beautifully.

In just 45 minutes, you can prepare this wholesome meal that serves six and is both satisfying and nutritious, clocking in at a modest 299 calories per serving. Perfect for meal prep or as a light main course, this salad is versatile enough to suit any occasion. Join me in the kitchen and let’s make this delightful Lentil and Orzo Salad with Flank Steak and Feta a new favorite in your culinary repertoire!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup petite green lentils dried
  • tablespoons olive oil extravirgin
  • ounces feta cheese crumbled
  • ounces basic grilled flank steak chopped
  • 0.5 cup basil fresh chopped
  •  garlic cloves minced
  • 0.3 cup kalamata olives pitted chopped
  • tablespoon oregano fresh chopped
  • 1.3 cups orzo pasta rice-shaped uncooked ( 8 ounces pasta)
  • 0.5 teaspoon salt 
  • 0.3 cup balsamic vinegar white

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Place lentils in a medium saucepan, and cover with water to 2 inches above lentils. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender.
  2. Drain and rinse with cold water; drain.
  3. Place lentils in a large bowl.
  4. Cook pasta according to package directions, omitting salt and fat.
  5. Drain and rinse with cold water; drain.
  6. Add pasta, Basic Grilled Flank Steak, cheese, basil, olives, and oregano to lentils; toss well to combine.
  7. Combine vinegar and remaining ingredients, stirring with a whisk.
  8. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

Nutrition Facts

Calories299kcal
Protein24.64%
Fat32.06%
Carbs43.3%

Properties

Glycemic Index
46.77
Glycemic Load
7.26
Inflammation Score
-8
Nutrition Score
17.316956431969%

Flavonoids

Catechin
0.11mg
Luteolin
0.04mg
Myricetin
0.02mg
Quercetin
0.02mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:298.86kcal
14.94%
Fat:10.58g
16.27%
Saturated Fat:3.33g
20.82%
Carbohydrates:32.15g
10.72%
Net Carbohydrates:21.37g
7.77%
Sugar:2.65g
2.95%
Cholesterol:29.63mg
9.88%
Sodium:463.84mg
20.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.29g
36.59%
Fiber:10.77g
43.1%
Folate:167.3µg
41.82%
Manganese:0.65mg
32.68%
Selenium:21.29µg
30.41%
Phosphorus:279.24mg
27.92%
Vitamin B1:0.34mg
22.55%
Vitamin B6:0.45mg
22.42%
Zinc:3.26mg
21.75%
Iron:3.63mg
20.17%
Vitamin K:18.73µg
17.84%
Vitamin B3:3.03mg
15.15%
Magnesium:60.42mg
15.1%
Vitamin B2:0.23mg
13.81%
Potassium:474.8mg
13.57%
Copper:0.25mg
12.71%
Calcium:121.37mg
12.14%
Vitamin B5:1.07mg
10.75%
Vitamin E:1.33mg
8.9%
Vitamin B12:0.5µg
8.29%
Vitamin A:214.62IU
4.29%
Vitamin C:2.1mg
2.54%
Source:My Recipes