Spinach and Orzo Salad

Popular
Health score
41%
Spinach and Orzo Salad
35 min.
4
514kcal

Suggestions


Looking for a refreshing and nutritious dish that’s perfect for any occasion? Look no further than this delightful Spinach and Orzo Salad! Bursting with flavor and texture, this salad is not only popular among food lovers but also incredibly easy to prepare, making it an ideal choice for a quick lunch, a side dish, or even a main course.

In just 35 minutes, you can whip up a vibrant medley of orzo pasta, fresh baby spinach, and a variety of delicious ingredients like Kalamata olives, feta cheese, and toasted pine nuts. Each bite offers a satisfying crunch and a burst of Mediterranean flavors that will transport your taste buds to sunny shores.

This salad is not only a feast for the senses but also a healthy option, with a balanced caloric breakdown that includes protein, healthy fats, and carbohydrates. Whether you’re serving it at a family gathering, a picnic, or simply enjoying it as a meal prep option for the week, this Spinach and Orzo Salad is sure to impress. Plus, it can be made ahead of time, allowing the flavors to meld beautifully as it chills in the fridge.

So grab your ingredients and get ready to create a dish that’s as nutritious as it is delicious. Your friends and family will be asking for seconds!

Ingredients

  • ounces orzo pasta 
  • servings salt 
  • 0.3 cup pinenuts 
  • ounces feta cheese crumbled
  • ounces kalamata greek olives pitted roughly chopped
  • ounces baby spinach 
  • 0.5 cup onion red chopped ( half a onion)
  • tablespoons olive oil extra virgin 
  • tablespoon balsamic vinegar 
  • tablespoon red wine vinegar (can substitute white vinegar or lemon juice)
  • teaspoon dijon mustard 
  • pinch basil dried
  • pinch tarragon dried
  • servings salt and pepper black freshly ground to taste

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk
  • pot
  • blender

Directions

  1. Cook the orzo pasta: Bring to a pot of salted water to a rolling boil (1 Tbsp of salt for every 2 quarts of water).
  2. Add the orzo to the pot. Leave uncovered, cook on high heat with a vigorous boil for 8-10 minutes until al dente (cooked, but still a little firm).
  3. Drain. Rinse with cold water to cool quickly.
  4. Toast the pine nuts: Toast the pine nuts by heating a small skillet on medium heat.
  5. Add the pine nuts and stir occasionally until the pine nuts are lightly browned. Pay attention or you'll burn the pine nuts.
  6. Purée half the spinach with 1 Tbsp olive oil, mix with orzo: Take half of the spinach and purée it in a food processor or blender, adding one tablespoon of the olive oil. In a large serving bowl mix the spinach purée olive oil mixture in with cooked orzo until the pasta is well coated with the purée.
  7. Mix onion, feta, pine nuts, olives, remaining spinach with the orzo: Roughly chop the other half of the spinach. Then gently mix the spinach, the red onion, feta cheese, pine nuts, and the Kalamata olives in with the orzo.
  8. Make dressing: In a small jar, combine the remaining olive oil (2 Tbsp), balsamic vinegar, red wine vinegar, mustard, dried basil, and dried tarragon. Put a lid on the jar and shake to combine. (You can also just whisk together these ingredients in a small bowl, but the jar method works great to get a good emulsion.)
  9. Pour over orzo spinach mixture and gently mix in until well incorporated.
  10. Chill for at least an hour before serving.

Nutrition Facts

Calories514kcal
Protein12.28%
Fat49.57%
Carbs38.15%

Properties

Glycemic Index
78
Glycemic Load
18.44
Inflammation Score
-9
Nutrition Score
26.499565347381%

Flavonoids

Apigenin
0.01mg
Luteolin
0.31mg
Isorhamnetin
1mg
Kaempferol
1.94mg
Myricetin
0.11mg
Quercetin
5.19mg

Nutrients percent of daily need

Calories:514.29kcal
25.71%
Fat:28.64g
44.07%
Saturated Fat:8g
50.02%
Carbohydrates:49.6g
16.53%
Net Carbohydrates:45.85g
16.67%
Sugar:3.48g
3.87%
Cholesterol:37.85mg
12.62%
Sodium:942.01mg
40.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.96g
31.93%
Vitamin K:153.37µg
146.06%
Manganese:1.62mg
81.22%
Selenium:43.23µg
61.76%
Vitamin A:2910.14IU
58.2%
Phosphorus:323.28mg
32.33%
Vitamin B2:0.48mg
28.2%
Calcium:274.15mg
27.41%
Vitamin E:3.59mg
23.93%
Magnesium:89.31mg
22.33%
Folate:87.47µg
21.87%
Zinc:2.8mg
18.67%
Vitamin B6:0.36mg
18.15%
Copper:0.36mg
18.06%
Iron:2.8mg
15.56%
Fiber:3.75g
15%
Vitamin B1:0.18mg
12.32%
Potassium:419.94mg
12%
Vitamin B12:0.72µg
11.98%
Vitamin C:9.66mg
11.71%
Vitamin B3:2.06mg
10.3%
Vitamin B5:0.74mg
7.36%
Vitamin D:0.17µg
1.13%