Orzo and Arugula Salad

Health score
12%
Orzo and Arugula Salad
30 min.
8
438kcal

Suggestions

Ingredients

  • cup almonds sliced
  • cup arugula 
  • 0.5 cup canola oil 
  • tablespoons dijon mustard 
  • 0.5 teaspoon basil dried
  • cup cranberries dried
  • cup regular corn frozen
  • teaspoons garlic minced
  • bunch green onions sliced
  • servings salt and ground pepper black to taste
  • tablespoons juice of lemon 
  • 0.5 cup olive oil 
  • 16 ounce orzo pasta whole-wheat
  • 0.5 cup parmesan cheese shredded
  •  bell pepper diced red
  • 0.3 cup balsamic vinegar white
  • teaspoon sugar white

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Bring a large pot of lightly salted water to a boil. Cook orzo in the boiling water, stirring occasionally until cooked through but firm to the bite, about 12 minutes.
  2. Drain.
  3. Combine orzo, green onions, corn, cranberries, red bell pepper, almonds, basil, arugula, Parmesan cheese, salt, and ground black pepper in a large bowl; set aside.
  4. Whisk together balsamic vinegar, lemon juice, Dijon mustard, garlic, sugar, basil, canola oil, olive oil, salt, and ground black pepper to taste.
  5. Drizzle over orzo salad and toss to coat.

Nutrition Facts

Calories438kcal
Protein11.89%
Fat28.59%
Carbs59.52%

Properties

Glycemic Index
48.64
Glycemic Load
18.78
Inflammation Score
-7
Nutrition Score
16.180000241036%

Flavonoids

Cyanidin
0.37mg
Delphinidin
0.02mg
Catechin
0.15mg
Epigallocatechin
0.3mg
Epicatechin
0.07mg
Eriodictyol
0.21mg
Hesperetin
0.54mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
0.41mg
Kaempferol
0.96mg
Myricetin
0.38mg
Quercetin
1.3mg

Nutrients percent of daily need

Calories:438.29kcal
21.91%
Fat:14.25g
21.92%
Saturated Fat:2.26g
14.14%
Carbohydrates:66.73g
22.24%
Net Carbohydrates:61.43g
22.34%
Sugar:16.05g
17.84%
Cholesterol:4.25mg
1.42%
Sodium:151.17mg
6.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.33g
26.66%
Selenium:39.4µg
56.29%
Manganese:0.95mg
47.38%
Vitamin E:4.51mg
30.04%
Vitamin C:23.2mg
28.12%
Phosphorus:239.13mg
23.91%
Fiber:5.3g
21.2%
Magnesium:78.72mg
19.68%
Copper:0.32mg
16.12%
Vitamin K:15.9µg
15.15%
Vitamin B2:0.23mg
13.55%
Calcium:134.92mg
13.49%
Vitamin A:608.69IU
12.17%
Zinc:1.6mg
10.66%
Vitamin B6:0.21mg
10.32%
Potassium:360.84mg
10.31%
Vitamin B3:2.03mg
10.15%
Iron:1.79mg
9.96%
Folate:36.39µg
9.1%
Vitamin B1:0.12mg
8.05%
Vitamin B5:0.5mg
5.03%
Vitamin B12:0.08µg
1.25%
Source:Allrecipes