Mediterranean Orzo Salad

Health score
37%
Mediterranean Orzo Salad
45 min.
10
402kcal
65.67%sweetness
32.79%saltiness
100%sourness
58.71%bitterness
54.82%savoriness
91.36%fattiness
100%spiciness

Ingredients

  • pound orzo pasta 
  • 10 servings kosher salt 
  • 0.5 cup pinenuts 
  • tablespoons olive oil extra virgin 
  •  spring onion chopped
  • 0.5 cup flat parsley italian chopped
  •  optional: lemon 
  •  cucumber diced
  •  bell pepper green chopped
  • pint cherry tomatoes 
  • 0.5  onion red finely chopped
  • 12  pepperoncini peppers sliced
  • 12  pepperoncini peppers sliced
  • 1.5 cups feta cheese crumbled
  • tablespoons red wine vinegar 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • pot

Directions

  1. Bring a pot of water to a rapid boil. Generously salt water and cook orzo until tender, approximately 7-9 minutes.
  2. Drain and set aside.
  3. While orzo is cooking, spread pine nuts on a baking sheet and toast lightly in oven on 400 degrees.
  4. Remove from oven and set aside.
  5. Heat two tablespoons of EVOO on medium heat in a non-stick pan.
  6. Saute chopped green onions for approximately 2 minutes.
  7. Add parsley, lemon juice, lemon zest, toasted pine nuts and cooked orzo.
  8. Saute for 3-4 minutes for flavors to combine and absorb into the orzo.
  9. Remove from heat.
  10. In a large bowl, combine cucumber, green bell pepper, cherry tomatoes, red onion and pepperoncinis to orzo mixture.
  11. Additionally add crumbled feta cheese, red wine vinegar and remaining six tablespoons of EVOO.
  12. Mix well. Can be refrigerated or served immediately.

Nutrition Facts

Calories402kcal
Protein11.26%
Fat47.59%
Carbs41.15%

Properties

Glycemic Index
21.05
Glycemic Load
14.35
Inflammation Score
-7
Nutrition Score
20.815217391304%

Flavonoids

Eriodictyol
2.31mg
Hesperetin
3.01mg
Naringenin
0.06mg
Apigenin
6.47mg
Luteolin
0.82mg
Isorhamnetin
0.28mg
Kaempferol
0.16mg
Myricetin
0.51mg
Quercetin
2.35mg

Taste

Sweetness:
65.67%
Saltiness:
32.79%
Sourness:
100%
Bitterness:
58.71%
Savoriness:
54.82%
Fattiness:
91.36%
Spiciness:
100%

Nutrients percent of daily need

Calories:402.41kcal
20.12%
Fat:21.64g
33.29%
Saturated Fat:5.04g
31.47%
Carbohydrates:42.09g
14.03%
Net Carbohydrates:38.21g
13.89%
Sugar:4.44g
4.93%
Cholesterol:20.02mg
6.68%
Sodium:466.02mg
20.26%
Protein:11.52g
23.04%
Vitamin K:76.63µg
72.99%
Vitamin C:52.27mg
63.36%
Manganese:1.15mg
57.63%
Selenium:32.53µg
46.47%
Phosphorus:237.29mg
23.73%
Vitamin E:2.88mg
19.22%
Vitamin B6:0.35mg
17.6%
Copper:0.33mg
16.5%
Vitamin B2:0.28mg
16.3%
Magnesium:62.51mg
15.63%
Vitamin A:778.58IU
15.57%
Fiber:3.88g
15.52%
Calcium:147.75mg
14.77%
Zinc:1.98mg
13.23%
Potassium:436.91mg
12.48%
Folate:46.03µg
11.51%
Iron:2.07mg
11.51%
Vitamin B1:0.16mg
10.98%
Vitamin B3:1.99mg
9.95%
Vitamin B5:0.69mg
6.86%
Vitamin B12:0.38µg
6.34%
Source:Foodista