Toasted Orzo Salad

Health score
10%
Toasted Orzo Salad
40 min.
8
179kcal

Suggestions

Ingredients

  • tablespoons capers rinsed drained
  • 2.5 ounces feta cheese crumbled
  • tablespoon optional: dill fresh finely chopped
  • 0.3 cup parsley leaves fresh chopped
  • cup grape tomatoes quartered
  • servings kosher salt 
  • tablespoon juice of lemon fresh
  • strip lemon zest 
  • tablespoons olive oil 
  • 1.5 cups orzo pasta 

Equipment

  • sauce pan
  • mixing bowl

Directions

  1. Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat.
  2. Add the orzo and cook, stirring, until golden, about 3 minutes.
  3. Add 3 cups water, 1 1/2 teaspoons salt and the lemon zest and bring to a boil. Reduce the heat to medium, cover and cook, stirring occasionally, 10 minutes. Uncover and continue cooking, stirring frequently, until the orzo is tender and the liquid is absorbed, 2 to 3 minutes.
  4. Remove from the heat.
  5. Transfer the orzo to a large mixing bowl, remove the lemon zest and let cool about 10 minutes. Stir in the remaining 2 tablespoons oil, tomatoes, if using, feta cheese, parsley, capers, dill and lemon juice. Season with additional salt and pepper.
  6. Serve warm or at room temperature.

Nutrition Facts

Calories179kcal
Protein11.59%
Fat38.37%
Carbs50.04%

Properties

Glycemic Index
19.25
Glycemic Load
8.74
Inflammation Score
-4
Nutrition Score
7.1856521620699%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.15mg
Apigenin
4.04mg
Luteolin
0.03mg
Isorhamnetin
0.02mg
Kaempferol
2.68mg
Myricetin
0.3mg
Quercetin
3.6mg

Nutrients percent of daily need

Calories:179.27kcal
8.96%
Fat:7.65g
11.78%
Saturated Fat:1.99g
12.46%
Carbohydrates:22.46g
7.49%
Net Carbohydrates:21.18g
7.7%
Sugar:1.32g
1.47%
Cholesterol:7.88mg
2.63%
Sodium:354mg
15.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.2g
10.41%
Vitamin K:36.06µg
34.34%
Selenium:19.13µg
27.33%
Manganese:0.29mg
14.38%
Phosphorus:88.98mg
8.9%
Vitamin C:6.22mg
7.54%
Vitamin A:357.34IU
7.15%
Vitamin E:0.94mg
6.26%
Vitamin B2:0.1mg
5.91%
Calcium:55.56mg
5.56%
Copper:0.11mg
5.31%
Fiber:1.28g
5.13%
Magnesium:20.42mg
5.1%
Vitamin B6:0.1mg
4.8%
Zinc:0.71mg
4.75%
Iron:0.66mg
3.67%
Folate:14.48µg
3.62%
Potassium:126.33mg
3.61%
Vitamin B3:0.72mg
3.59%
Vitamin B1:0.05mg
3.23%
Vitamin B12:0.15µg
2.5%
Vitamin B5:0.23mg
2.35%