Mediterranean Orzo Salad with Feta Vinaigrette

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

Suggestions


Discover the vibrant and refreshing flavors of the Mediterranean with our delightful Mediterranean Orzo Salad with Feta Vinaigrette. Perfectly suited for any occasion, whether as a side dish, a light starter, or an enticing antipasto, this salad brings a burst of color and nutrition to your table. Imagine the tender orzo pasta mingling with crisp baby spinach, complemented by the briny goodness of Kalamata olives and marinated artichokes. Each bite is like a mini vacation to the sun-soaked shores of the Mediterranean.

What truly sets this salad apart is its zesty Feta vinaigrette, which adds a tangy richness that beautifully ties all the ingredients together. With just a hint of saltiness from the feta cheese and a touch of sweetness from the sun-dried tomatoes, this dish is as flavorful as it is healthy. At only 294 calories per serving, it’s a guilt-free option that doesn’t skimp on taste.

In just 45 minutes, you can whip up this delicious salad that serves four, making it ideal for gatherings or a cozy dinner at home. Experience the perfect balance of protein, healthy fats, and carbohydrates, all wrapped up in a delightful and uplifting dish that everyone will love. So go ahead, gather your ingredients and let the Mediterranean inspire you!

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