Orzo with Feta, Cucumber and Tomato

Health score
10%
Orzo with Feta, Cucumber and Tomato
115 min.
10
214kcal

Suggestions

Ingredients

  • cup chicken broth 
  •  cucumbers peeled chopped
  • cups feta cheese crumbled
  • teaspoon ground cumin 
  • 10 servings salt and ground pepper black to taste
  • cup kalamata olives pitted coarsely chopped
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  • 1.3 cups orzo pasta 
  •  bell pepper red divided seeded chopped
  •  onion red very thinly sliced cut into 1-inch pieces
  •  roma tomatoes seeded chopped (plum)
  • cup water 
  • tablespoon citrus champagne vinegar 

Equipment

  • bowl
  • sauce pan

Directions

  1. Place orzo pasta, chicken broth, water, and half the chopped red bell pepper into a saucepan. Bring to a boil, reduce heat to low, and simmer until orzo are tender and liquid has been absorbed, about 10 minutes.
  2. Drain and rinse. Allow to cool.
  3. Place orzo into a large salad bowl with remaining red bell pepper and 2 tablespoons olive oil; toss to coat.
  4. Mix in cucumbers, feta cheese, roma tomatoes, red onion, Kalamata olives, lemon juice, white wine vinegar, and cumin; toss salad well.
  5. Drizzle 2 more tablespoons olive oil over top of salad. Refrigerate 1 hour, tossing once or twice; season to taste with salt and black pepper before serving.

Nutrition Facts

Calories214kcal
Protein14.3%
Fat49.25%
Carbs36.45%

Properties

Glycemic Index
21.8
Glycemic Load
6.59
Inflammation Score
-6
Nutrition Score
10.402173843073%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
0.65mg
Naringenin
0.15mg
Luteolin
0.15mg
Isorhamnetin
0.55mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
2.35mg

Nutrients percent of daily need

Calories:214kcal
10.7%
Fat:11.87g
18.27%
Saturated Fat:4.73g
29.59%
Carbohydrates:19.78g
6.59%
Net Carbohydrates:17.67g
6.42%
Sugar:2.91g
3.24%
Cholesterol:27.17mg
9.06%
Sodium:645.41mg
28.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.76g
15.52%
Vitamin C:21.43mg
25.97%
Selenium:16.71µg
23.87%
Vitamin B2:0.31mg
18.31%
Calcium:176.2mg
17.62%
Phosphorus:161.51mg
16.15%
Manganese:0.3mg
14.86%
Vitamin A:702.78IU
14.06%
Vitamin B6:0.25mg
12.48%
Zinc:1.34mg
8.92%
Vitamin E:1.29mg
8.61%
Vitamin B12:0.51µg
8.53%
Fiber:2.11g
8.44%
Vitamin K:8.53µg
8.13%
Folate:32.14µg
8.04%
Magnesium:29.92mg
7.48%
Copper:0.15mg
7.37%
Vitamin B1:0.11mg
7.2%
Potassium:232.62mg
6.65%
Vitamin B5:0.59mg
5.9%
Iron:0.93mg
5.16%
Vitamin B3:0.94mg
4.7%
Source:Allrecipes