Orzo with Tomatoes, Feta, and Green Onions

Health score
26%
Orzo with Tomatoes, Feta, and Green Onions
45 min.
8
384kcal

Suggestions


Are you looking for a delightful dish that perfectly balances flavor and nutrition? Look no further than this vibrant Orzo with Tomatoes, Feta, and Green Onions! This recipe is not only a feast for the eyes with its colorful ingredients, but it also offers a medley of tastes that will tantalize your palate. With juicy teardrop tomatoes, creamy feta cheese, and the fresh aroma of basil, each bite is a celebration of summer flavors.

Perfect for any occasion, whether as a side dish for a family gathering or a light main course for lunch, this orzo dish is versatile and satisfying. The combination of tender orzo pasta and crunchy pine nuts adds a delightful texture, while the homemade vinaigrette, made with fresh lemon juice and honey, brings a zesty brightness that ties everything together. Plus, it’s easy to prepare, taking just 45 minutes from start to finish, making it an ideal choice for busy weeknights or leisurely weekend meals.

With a caloric breakdown that includes a healthy balance of protein, fats, and carbohydrates, this dish is as nutritious as it is delicious. Serve it at room temperature for a refreshing meal that everyone will love. Get ready to impress your family and friends with this simple yet elegant recipe that showcases the best of fresh ingredients!

Ingredients

  • cups chicken broth 
  • ounce feta cheese cut into 1/2-inch cubes ( 1 1/2 cups)
  • cup basil fresh chopped
  • cups grape tomatoes red yellow halved
  • cup green onions chopped
  • teaspoon honey 
  • tablespoons juice of lemon fresh
  • 0.5 cup olive oil 
  • pound orzo pasta (or riso)
  • 0.5 cup pinenuts toasted
  • 0.3 cup red wine vinegar 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Whisk vinegar, lemon juice, and honey in small bowl. Gradually whisk in oil. Season vinaigrette with salt and pepper. (Can be made 2 days ahead. Cover and chill.)
  2. Bring broth to boil in large heavy saucepan. Stir in orzo, reduce heat to medium, cover partially, and boil until tender but still firm to bite, stirring occasionally.
  3. Drain.
  4. Transfer to large wide bowl, tossing frequently until cool.
  5. Mix tomatoes, feta, basil, and green onions into orzo.
  6. Add vinaigrette; toss to coat. Season with salt and pepper. (Can be made 2 hours ahead.
  7. Let stand at room temperature.)
  8. Add pine nuts; toss.
  9. Serve at room temperature.

Nutrition Facts

Calories384kcal
Protein14.36%
Fat35.3%
Carbs50.34%

Properties

Glycemic Index
32.66
Glycemic Load
18.25
Inflammation Score
-7
Nutrition Score
18.231304383796%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.31mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.2mg
Myricetin
0.05mg
Quercetin
1.56mg

Nutrients percent of daily need

Calories:383.62kcal
19.18%
Fat:15.16g
23.32%
Saturated Fat:4.28g
26.76%
Carbohydrates:48.63g
16.21%
Net Carbohydrates:45.67g
16.61%
Sugar:4.67g
5.19%
Cholesterol:25.6mg
8.53%
Sodium:944.95mg
41.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.87g
27.74%
Manganese:1.45mg
72.61%
Selenium:40.41µg
57.73%
Vitamin K:47.94µg
45.66%
Phosphorus:262.5mg
26.25%
Vitamin B2:0.39mg
22.75%
Copper:0.36mg
17.76%
Magnesium:66.76mg
16.69%
Calcium:161.39mg
16.14%
Zinc:2.32mg
15.49%
Vitamin A:704.04IU
14.08%
Vitamin B1:0.18mg
11.97%
Vitamin B6:0.24mg
11.88%
Fiber:2.96g
11.84%
Vitamin C:9.55mg
11.58%
Vitamin B3:2.28mg
11.42%
Vitamin E:1.65mg
11.02%
Iron:1.92mg
10.69%
Potassium:362.81mg
10.37%
Folate:37.41µg
9.35%
Vitamin B12:0.45µg
7.57%
Vitamin B5:0.58mg
5.81%
Source:Epicurious