Mediterranean Summer Salad

Health score
13%
Mediterranean Summer Salad
25 min.
12
142kcal

Suggestions


Welcome to a delightful culinary journey with our Mediterranean Summer Salad! This vibrant dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients that embody the essence of summer. Ready in just 25 minutes, it serves up to 12 people, making it perfect for gatherings, picnics, or a refreshing side dish at your next barbecue.

Imagine the burst of flavors as you combine juicy cherry tomatoes, aromatic basil, and creamy feta cheese, all tossed together with tender orzo pasta. The addition of Greek olives and toasted pine nuts adds a delightful crunch and a hint of Mediterranean flair. Drizzled with a simple yet zesty balsamic vinaigrette, this salad is a harmonious blend of textures and tastes that will leave your guests asking for seconds.

At only 142 calories per serving, this salad is not just delicious but also a guilt-free option for those looking to enjoy a healthy meal. Whether you serve it as an antipasti, a starter, or a light snack, the Mediterranean Summer Salad is sure to impress with its colorful presentation and refreshing flavors. So grab your ingredients, and let’s create a dish that captures the spirit of summer!

Ingredients

  • cups baby spinach 
  • tablespoons balsamic vinegar 
  • 12 servings pepper black freshly ground
  • cups cherry tomatoes halved
  • ounces feta cheese 
  • cup basil fresh chopped
  • teaspoon garlic minced
  • 0.5 cup greek olives pitted halved
  • tablespoon olive oil extra virgin extra-virgin
  • ounces orzo pasta 
  • 0.3 cup pinenuts toasted
  • 12 servings salt 

Equipment

  • bowl
  • whisk

Directions

  1. Cook orzo according to package directions.
  2. Meanwhile, in a large bowl, combine tomatoes, basil, garlic, pine nuts, olives, feta, and spinach.
  3. Add cooked orzo.
  4. In a small bowl, whisk together oil, vinegar, and salt and pepper to taste; toss with salad.

Nutrition Facts

Calories142kcal
Protein13.19%
Fat39.72%
Carbs47.09%

Properties

Glycemic Index
23.58
Glycemic Load
6.07
Inflammation Score
-6
Nutrition Score
8.3143478683803%

Flavonoids

Luteolin
0.07mg
Kaempferol
0.32mg
Myricetin
0.02mg
Quercetin
0.38mg

Nutrients percent of daily need

Calories:141.61kcal
7.08%
Fat:6.33g
9.74%
Saturated Fat:1.73g
10.82%
Carbohydrates:16.89g
5.63%
Net Carbohydrates:15.65g
5.69%
Sugar:1.68g
1.87%
Cholesterol:8.41mg
2.8%
Sodium:397.92mg
17.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.73g
9.46%
Vitamin K:35.8µg
34.09%
Manganese:0.54mg
26.92%
Selenium:13.65µg
19.5%
Vitamin A:759.15IU
15.18%
Phosphorus:95.53mg
9.55%
Vitamin C:7.53mg
9.12%
Magnesium:27.51mg
6.88%
Copper:0.14mg
6.86%
Vitamin B2:0.11mg
6.75%
Calcium:66.9mg
6.69%
Vitamin E:0.94mg
6.27%
Folate:21.86µg
5.47%
Zinc:0.81mg
5.38%
Vitamin B6:0.11mg
5.36%
Iron:0.9mg
5%
Fiber:1.24g
4.96%
Potassium:160.46mg
4.58%
Vitamin B1:0.06mg
3.81%
Vitamin B3:0.74mg
3.7%
Vitamin B12:0.16µg
2.66%
Vitamin B5:0.23mg
2.25%
Source:My Recipes