Sack Lunch: Greek Salad with Orzo and Black-Eyed Peas

Health score
56%
Sack Lunch: Greek Salad with Orzo and Black-Eyed Peas
45 min.
4
439kcal

Suggestions


Looking for a vibrant and nutritious meal that’s perfect for lunch or as a side dish? Look no further than this delightful Greek Salad with Orzo and Black-Eyed Peas! Bursting with fresh flavors and textures, this recipe combines the hearty goodness of black-eyed peas with the refreshing crunch of romaine and the tangy zest of feta cheese. It’s a dish that not only satisfies your taste buds but also nourishes your body.

In just 45 minutes, you can whip up this colorful salad that serves four, making it an ideal choice for meal prep or a picnic. The combination of orzo pasta, Kalamata olives, and a medley of fresh vegetables creates a symphony of flavors that will transport you straight to the Mediterranean. With a health score of 56 and only 439 calories per serving, this salad is a guilt-free indulgence that’s rich in protein, healthy fats, and complex carbohydrates.

Whether you’re looking for a quick lunch option or a delicious side dish to accompany your main course, this Greek Salad with Orzo and Black-Eyed Peas is sure to impress. Plus, it’s easily customizable—feel free to add your favorite veggies or adjust the seasonings to suit your palate. Get ready to enjoy a meal that’s as nutritious as it is delicious!

Ingredients

  • 15 ounce blackeyed peas drained and rinsed canned
  • cup feta cheese crumbled
  • tablespoons flat parsley chopped
  • 0.5 cup kalamata olives pitted
  • tablespoons juice of lemon fresh
  • teaspoon lemon zest grated
  • tablespoons olive oil extra virgin extra-virgin divided
  • tablespoon oregano finely chopped
  • 0.8 cup orzo pasta 
  •  pepperoncini peppers 
  • 0.3 cup onion red thinly sliced
  • tablespoons red-wine vinegar 
  • cups the of 1 cos lettuce coarsely chopped
  • cup tomatoes diced

Equipment

  • bowl
  • sieve

Directions

  1. Cook orzo according to package instructions.
  2. Drain in a sieve and rinse under cold water until cool.
  3. Drain well.
  4. Toss black-eyed peas, tomato, and parsley with vinegar, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Marinate, stirring occasionally, 15 minutes.
  5. Meanwhile, toss together orzo, remaining tablespoon oil, cucumber, olives, onion, lemon zest and juice, oregano, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.
  6. Divide black-eyed-pea mixture (with juices) among 4 jars 16-ounce wide jars (or other lidded containers) and layer orzo salad, romaine, and feta on top.
  7. Add 1 or 2 peperoncini to each jar.
  8. Gourmet says the assembled jars can be chilled for up to 6 hours, but I stored the components overnight in separate containers and did not think they suffered.
  9. Serve at room temperature if possible.

Nutrition Facts

Calories439kcal
Protein16.55%
Fat38.06%
Carbs45.39%

Properties

Glycemic Index
53
Glycemic Load
15.74
Inflammation Score
-10
Nutrition Score
28.187826156616%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.36mg
Apigenin
4.32mg
Luteolin
0.14mg
Isorhamnetin
0.67mg
Kaempferol
0.15mg
Myricetin
0.35mg
Quercetin
3.47mg

Nutrients percent of daily need

Calories:439.46kcal
21.97%
Fat:18.92g
29.11%
Saturated Fat:6.58g
41.1%
Carbohydrates:50.78g
16.93%
Net Carbohydrates:40.24g
14.63%
Sugar:6.65g
7.39%
Cholesterol:33.38mg
11.13%
Sodium:704.54mg
30.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.52g
37.04%
Folate:289.24µg
72.31%
Vitamin K:75.57µg
71.97%
Vitamin A:2822.37IU
56.45%
Manganese:0.95mg
47.47%
Fiber:10.55g
42.19%
Selenium:26.47µg
37.81%
Phosphorus:373.38mg
37.34%
Vitamin C:22mg
26.67%
Calcium:265.38mg
26.54%
Vitamin B2:0.43mg
25.58%
Iron:4.43mg
24.61%
Magnesium:95.85mg
23.96%
Vitamin B1:0.35mg
23.49%
Copper:0.46mg
22.98%
Vitamin B6:0.43mg
21.43%
Zinc:3.08mg
20.55%
Potassium:618.34mg
17.67%
Vitamin E:2.61mg
17.37%
Vitamin B5:1.07mg
10.65%
Vitamin B12:0.63µg
10.56%
Vitamin B3:1.94mg
9.72%