Mediterranean Orzo

Health score
25%
Mediterranean Orzo
15 min.
6
433kcal

Suggestions


If you're looking to bring a burst of Mediterranean flavors into your kitchen, look no further than this vibrant Mediterranean Orzo recipe. Ready in just 15 minutes, it’s the perfect side dish, lunch, or main course that will surely impress your family and friends. The dish combines the delightful chewiness of orzo pasta, which is akin to rice but with a uniquely charming shape, with the robust flavors of feta cheese, sun-drenched kalamata olives, and fresh parsley.

The beauty of Mediterranean Orzo lies in its simplicity and versatility. Each bite is a harmonious blend of textures and tastes, with the creamy feta and tangy lemon elevating the dish to new heights. Tossed in a luscious olive oil dressing, the orzo is infused with vibrant flavors that transport you straight to a sunlit terrace overlooking the azure sea. The addition of grilled ratatouille adds a perfect touch of seasonal vegetables, creating a hearty and satisfying meal that works great for a weeknight dinner or an elegant gathering.

With a caloric breakdown that highlights protein, healthy fats, and wholesome carbs, this recipe not only delights the palate but also nourishes the body. So why wait? Gather your ingredients and indulge in a culinary journey that celebrates the Mediterranean lifestyle with every delicious spoonful!

Ingredients

  • oz feta cheese with basil and tomato, crumbled
  • 0.3 cup parsley fresh chopped
  • 0.3 cup kalamata olives pitted chopped
  • teaspoons juice of lemon fresh
  • 0.5 teaspoon lemon zest 
  • tablespoons olive oil 
  • ounces orzo pasta uncooked
  • servings grilled ratatouille 

Equipment

    Directions

    1. Prepare orzo pasta according to package directions. Stir in olives, parsley, olive oil, lemon zest, and lemon juice.
    2. Transfer to a serving platter. Spoon warm Grilled Ratatouille over orzo mixture; sprinkle with feta cheese.

    Nutrition Facts

    Calories433kcal
    Protein29.72%
    Fat41.95%
    Carbs28.33%

    Properties

    Glycemic Index
    16.83
    Glycemic Load
    11.77
    Inflammation Score
    -5
    Nutrition Score
    18.217391293982%

    Flavonoids

    Eriodictyol
    0.08mg
    Hesperetin
    0.24mg
    Naringenin
    0.02mg
    Apigenin
    5.39mg
    Luteolin
    0.06mg
    Kaempferol
    0.04mg
    Myricetin
    0.37mg
    Quercetin
    0.01mg

    Nutrients percent of daily need

    Calories:433.11kcal
    21.66%
    Fat:19.88g
    30.59%
    Saturated Fat:7.43g
    46.45%
    Carbohydrates:30.21g
    10.07%
    Net Carbohydrates:28.71g
    10.44%
    Sugar:1.11g
    1.23%
    Cholesterol:97.39mg
    32.46%
    Sodium:586.2mg
    25.49%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:31.7g
    63.39%
    Selenium:50.53µg
    72.18%
    Vitamin K:44.61µg
    42.48%
    Vitamin B3:7.76mg
    38.82%
    Phosphorus:363.85mg
    36.39%
    Vitamin B6:0.57mg
    28.37%
    Vitamin B2:0.47mg
    27.64%
    Calcium:211.23mg
    21.12%
    Zinc:2.94mg
    19.63%
    Manganese:0.38mg
    18.79%
    Vitamin B12:0.89µg
    14.76%
    Vitamin B5:1.37mg
    13.69%
    Magnesium:47.06mg
    11.76%
    Iron:1.98mg
    10.98%
    Vitamin B1:0.15mg
    9.92%
    Potassium:320.62mg
    9.16%
    Copper:0.18mg
    9.03%
    Vitamin A:427.25IU
    8.55%
    Folate:27.47µg
    6.87%
    Vitamin E:1.02mg
    6.78%
    Fiber:1.5g
    6%
    Vitamin C:4.18mg
    5.07%
    Vitamin D:0.15µg
    1.01%
    Source:My Recipes