Spinach and Orzo Salad

Health score
14%
Spinach and Orzo Salad
45 min.
8
213kcal

Suggestions


Looking for a refreshing and vibrant dish that’s perfect for any occasion? Look no further than this delightful Spinach and Orzo Salad! Bursting with flavor and packed with nutrients, this salad is not only a fantastic side dish but also a wonderful starter or snack that will impress your guests and family alike.

The combination of tender baby spinach, al dente orzo, and the briny goodness of Kalamata olives creates a harmonious blend of textures and tastes. The addition of creamy feta or haloumi cheese adds a rich, savory element that perfectly complements the fresh herbs and zesty lemon dressing. With a hint of garlic and a touch of red onion, each bite is a celebration of Mediterranean flavors.

This salad is incredibly versatile, making it an ideal choice for summer barbecues, picnics, or even as a light lunch. Plus, it’s easy to prepare in just 45 minutes, allowing you to spend more time enjoying the company of your loved ones. With only 213 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients.

Whether you’re a seasoned cook or a kitchen novice, this Spinach and Orzo Salad is sure to become a staple in your recipe repertoire. So grab your ingredients and get ready to whip up a dish that’s as delicious as it is beautiful!

Ingredients

  • ounces baby spinach 
  • 0.3 teaspoon pepper black freshly ground
  • pound orzo pasta cooked
  • 0.3 cup mint leaves fresh finely chopped
  • cloves garlic thinly sliced
  • ounces halloumi cheese chopped
  •  juice of lemon 
  • cup kalamata olives pitted roughly chopped
  • tablespoons olive oil 
  • 0.3 cup onion red thinly sliced
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. In a small pan, warm oil overmedium-low heat. Sauté garlicuntil lightly golden, 1 to 2minutes.
  2. Transfer garlic andwhatever oil remains in the panto a bowl.
  3. Add 3 tablespoons juice,2 teaspoons zest, salt and pepper;whisk to combine.
  4. Add spinachand toss lightly.
  5. Add orzo,olives, cheese, onion and mint.Toss to combine; serve.
  6. Self

Nutrition Facts

Calories213kcal
Protein13.26%
Fat49.72%
Carbs37.02%

Properties

Glycemic Index
21.19
Glycemic Load
8.24
Inflammation Score
-8
Nutrition Score
10.151304400485%

Flavonoids

Eriodictyol
0.62mg
Hesperetin
0.69mg
Naringenin
0.05mg
Apigenin
0.08mg
Luteolin
0.38mg
Isorhamnetin
0.25mg
Kaempferol
0.94mg
Myricetin
0.06mg
Quercetin
1.6mg

Nutrients percent of daily need

Calories:213.46kcal
10.67%
Fat:11.93g
18.36%
Saturated Fat:3.59g
22.46%
Carbohydrates:20g
6.67%
Net Carbohydrates:17.85g
6.49%
Sugar:0.85g
0.95%
Cholesterol:0mg
0%
Sodium:518.7mg
22.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.16g
14.32%
Vitamin K:72µg
68.57%
Vitamin A:1455.96IU
29.12%
Selenium:15.4µg
22%
Manganese:0.35mg
17.69%
Calcium:175.05mg
17.5%
Vitamin E:1.73mg
11.52%
Folate:35.31µg
8.83%
Fiber:2.14g
8.58%
Vitamin C:6.49mg
7.86%
Iron:1.33mg
7.37%
Magnesium:25.41mg
6.35%
Copper:0.11mg
5.28%
Phosphorus:44.53mg
4.45%
Vitamin B6:0.08mg
3.98%
Potassium:134.2mg
3.83%
Zinc:0.41mg
2.71%
Vitamin B2:0.05mg
2.7%
Vitamin B1:0.03mg
2.12%
Vitamin B3:0.41mg
2.04%
Source:Epicurious