Mediterranean Orzo Salad with Feta Vinaigrette

Health score
33%
Mediterranean Orzo Salad with Feta Vinaigrette
45 min.
4
294kcal

Suggestions


Welcome to a culinary journey that perfectly captures the essence of Mediterranean flavors with this vibrant Mediterranean Orzo Salad with Feta Vinaigrette. This dish is not just a side; it’s a celebration of fresh ingredients and bold tastes that will transport your taste buds to the sun-kissed coasts of the Mediterranean. Imagine tender orzo pasta mingled with crisp baby spinach, briny kalamata olives, and tangy sun-dried tomatoes, all brought together by the creamy indulgence of crumbled feta cheese.

What sets this salad apart is the delightful balance of textures and flavors. The marinated artichoke hearts add a touch of sophistication, while the freshly ground black pepper and aromatic red onion provide just the right kick. Whether you're preparing it as a refreshing side dish for a summer barbecue, an elegant starter for a dinner party, or a wholesome snack any day of the week, this salad is sure to please everyone at the table.

With a preparation time of just 45 minutes and a calorie count of only 294 per serving, it’s a guilt-free addition to any meal. So, gather your ingredients, don your apron, and let’s create a dish that’s not only delicious but also healthy and visually stunning. Dive into the flavors of the Mediterranean and enjoy every delightful bite of this exquisite Orzo Salad!

Ingredients

  • cups baby spinach chopped
  • 0.5 teaspoon pepper black freshly ground
  • ounces feta cheese divided crumbled
  • tablespoons kalamata olives pitted chopped
  • ounce marinated artichoke undrained
  • cup orzo pasta (rice-shaped uncooked
  • tablespoons onion red chopped
  • 0.3 teaspoon salt 
  • 0.5 cup sun-dried olives drained chopped

Equipment

  • bowl

Directions

  1. Cook the orzo according to package directions, omitting salt and fat.
  2. Drain; rinse with cold water.
  3. Combine orzo, spinach, and next 5 ingredients (through salt) in a large bowl.
  4. Drain artichokes, reserving marinade. Coarsely chop artichokes, and add artichokes, reserved marinade, and 1/2 cup feta cheese to orzo mixture, tossing gently to coat.
  5. Sprinkle each serving with remaining feta cheese.

Nutrition Facts

Calories294kcal
Protein14.6%
Fat31.32%
Carbs54.08%

Properties

Glycemic Index
47.5
Glycemic Load
13.53
Inflammation Score
-9
Nutrition Score
18.75391295941%

Flavonoids

Luteolin
0.15mg
Isorhamnetin
0.38mg
Kaempferol
1.01mg
Myricetin
0.05mg
Quercetin
2.12mg

Nutrients percent of daily need

Calories:293.5kcal
14.67%
Fat:10.37g
15.95%
Saturated Fat:3.55g
22.21%
Carbohydrates:40.26g
13.42%
Net Carbohydrates:35.8g
13.02%
Sugar:7.01g
7.79%
Cholesterol:18.92mg
6.31%
Sodium:672.09mg
29.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.87g
21.74%
Vitamin K:79.31µg
75.53%
Vitamin A:2066.79IU
41.34%
Selenium:27.9µg
39.86%
Manganese:0.78mg
39.01%
Vitamin C:19.09mg
23.14%
Phosphorus:201.64mg
20.16%
Potassium:668.96mg
19.11%
Fiber:4.46g
17.84%
Vitamin B2:0.3mg
17.67%
Copper:0.34mg
17.17%
Magnesium:64.28mg
16.07%
Calcium:157.22mg
15.72%
Iron:2.66mg
14.77%
Folate:53.65µg
13.41%
Vitamin B6:0.23mg
11.49%
Vitamin B3:2.23mg
11.13%
Vitamin B1:0.16mg
10.38%
Zinc:1.51mg
10.08%
Vitamin B5:0.68mg
6.78%
Vitamin B12:0.36µg
5.99%
Vitamin E:0.62mg
4.12%
Source:My Recipes