Orzo Salad with Spicy Buttermilk Dressing

Health score
20%
Orzo Salad with Spicy Buttermilk Dressing
30 min.
4
425kcal

Suggestions


Welcome to a vibrant and flavorful dish that’s perfect for any occasion—our Orzo Salad with Spicy Buttermilk Dressing. This delightful recipe combines an array of colorful ingredients, ensuring each bite is a burst of freshness, making it a fantastic addition to your lunch, side dish, or even the main course.

The star of this dish, orzo, cooks quickly and provides a wonderful base that pairs beautifully with a medley of corn, black beans, and juicy cherry tomatoes. The addition of creamy avocado wedges not only enhances the visual appeal but adds a rich texture to the salad, making it even more satisfying.

But let’s talk about the dressing! Our spicy buttermilk dressing elevates the dish to new heights—crafted from zesty lime juice, aromatic garlic, and a hint of chili powder, it brings an exciting kick that complements the salad perfectly. With a balance of protein, healthy fats, and carbohydrates, this recipe is as nourishing as it is delicious.

In just about 30 minutes, you can whip up this tantalizing Orzo Salad that is sure to impress family and friends alike. So, gather your ingredients, roll up your sleeves, and let’s dive into this delicious culinary adventure! Your taste buds will thank you!

Ingredients

  •  avocado peeled cut into 8 wedges
  • 0.3 teaspoon pepper black
  • 15 ounce black beans rinsed drained canned
  • 12  cherry tomatoes quartered
  • teaspoon chili powder 
  • cup corn kernels frozen thawed drained
  • tablespoons cilantro leaves fresh divided chopped
  • tablespoon parsley fresh chopped
  •  garlic clove crushed
  •  spring onion sliced
  • 0.3 teaspoon ground pepper red
  • 0.5 teaspoon kosher salt 
  • tablespoons juice of lime fresh
  • 0.3 cup buttermilk low-fat
  • tablespoons mayonnaise 
  • cup orzo pasta uncooked
  • tablespoons cream light sour

Equipment

  • bowl
  • whisk

Directions

  1. Cook orzo according to package directions, omitting salt and fat.
  2. Drain and rinse; drain well.
  3. Place orzo, corn, and next 3 ingredients (through beans) in a large bowl; toss.
  4. Combine buttermilk, 2 tablespoons cilantro, and next 8 ingredients (through garlic) in a small bowl, stirring well with a whisk.
  5. Drizzle over orzo mixture; toss. Top with avocado; garnish with remaining cilantro and parsley.

Nutrition Facts

Calories425kcal
Protein13.55%
Fat30.6%
Carbs55.85%

Properties

Glycemic Index
80.5
Glycemic Load
11.96
Inflammation Score
-8
Nutrition Score
22.474347997619%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.25mg
Hesperetin
1.01mg
Naringenin
0.04mg
Apigenin
2.15mg
Luteolin
0.02mg
Kaempferol
0.15mg
Myricetin
0.18mg
Quercetin
1.56mg

Nutrients percent of daily need

Calories:425.16kcal
21.26%
Fat:14.99g
23.06%
Saturated Fat:2.7g
16.88%
Carbohydrates:61.56g
20.52%
Net Carbohydrates:47.89g
17.42%
Sugar:5.67g
6.3%
Cholesterol:5.64mg
1.88%
Sodium:876.86mg
38.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.94g
29.88%
Vitamin K:60.36µg
57.49%
Fiber:13.67g
54.68%
Manganese:0.84mg
41.8%
Selenium:26.83µg
38.33%
Folate:144.79µg
36.2%
Vitamin C:27.43mg
33.25%
Phosphorus:274.03mg
27.4%
Potassium:921.95mg
26.34%
Copper:0.49mg
24.41%
Magnesium:88.71mg
22.18%
Iron:3.61mg
20.08%
Vitamin B2:0.31mg
18.4%
Vitamin B1:0.27mg
18.11%
Vitamin B6:0.35mg
17.34%
Vitamin A:777.66IU
15.55%
Vitamin B3:3.03mg
15.13%
Vitamin B5:1.36mg
13.61%
Vitamin E:1.98mg
13.19%
Zinc:1.83mg
12.21%
Calcium:99.29mg
9.93%
Vitamin B12:0.07µg
1.11%
Source:My Recipes