Orzo Salad

Dairy Free
Health score
19%
Orzo Salad
28 min.
6
291kcal

Suggestions

Ingredients

  •  avocado diced
  • tablespoons cider vinegar 
  • 1.5 cups ears corn 
  • 0.3 cup flat parsley chopped
  • pint grape tomatoes halved
  • 0.8 teaspoon ground cumin 
  • tablespoons juice of lime fresh
  • 0.3 cup olive oil 
  • cup orzo pasta whole-wheat
  • 0.5 teaspoon salt 
  • tablespoons sugar 

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Bring a pot of generously salted water to a rapid boil.
  2. Add the orzo and cook according to package directions, adding the corn in the last minute of cooking, until al dente, about 8 minutes.
  3. Drain and transfer to a medium bowl. Set aside.
  4. Pour the lime juice over the avocado and coat evenly (this will minimize discoloration).
  5. Whisk together the olive oil, vinegar, sugar, cumin, and 1/2 teaspoon salt.
  6. Drizzle over the orzo and add the avocado with lime juice, tomatoes, and parsley.
  7. Mix until combined and serve warm or at room temperature.

Nutrition Facts

Calories291kcal
Protein7.84%
Fat44.6%
Carbs47.56%

Properties

Glycemic Index
44.52
Glycemic Load
11.4
Inflammation Score
-7
Nutrition Score
13.559565129487%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.56mg
Apigenin
5.39mg
Luteolin
0.04mg
Kaempferol
0.11mg
Myricetin
0.47mg
Quercetin
0.49mg

Nutrients percent of daily need

Calories:290.82kcal
14.54%
Fat:15.04g
23.14%
Saturated Fat:2.17g
13.58%
Carbohydrates:36.09g
12.03%
Net Carbohydrates:31.25g
11.36%
Sugar:9.36g
10.39%
Cholesterol:0mg
0%
Sodium:209.41mg
9.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.95g
11.9%
Vitamin K:59.86µg
57.01%
Vitamin C:21.46mg
26.02%
Selenium:16.2µg
23.15%
Manganese:0.45mg
22.61%
Vitamin A:989.9IU
19.8%
Fiber:4.84g
19.38%
Vitamin E:2.51mg
16.71%
Folate:63.01µg
15.75%
Potassium:531.03mg
15.17%
Phosphorus:119.66mg
11.97%
Magnesium:47.87mg
11.97%
Vitamin B6:0.22mg
11.18%
Vitamin B3:2.17mg
10.85%
Copper:0.21mg
10.5%
Vitamin B5:0.92mg
9.19%
Vitamin B1:0.14mg
9.02%
Iron:1.3mg
7.22%
Zinc:0.91mg
6.09%
Vitamin B2:0.1mg
5.78%
Calcium:24.96mg
2.5%