Orzo Salad
Calories 338 (41% from fat)
Fat 15.6 gram
Saturated Fat 2 gram
Trans Fat 0 gram
Cholesterol 2 mg.
Sodium 528 mg.
Carb 37 gram
Fiber 4 gram
Sugar 3 gram
Sugar Alcohol 0 gram
Protein 13 gram
Ingredients
1/2 cup red onion, finely chopped
1 pint cherry or grape tomatoes, halved
1 can (15 oz.) chickpeas, drained and rinsed
1/2 cup pitted kalamata olives, chopped
1 1/2 cups English cucumber, skin removed and chopped
1/3 cup fresh parsley, chopped
1/3 cup fresh mint, chopped
2 tbsp. fresh dill, chopped
3 cups water
1/2 tsp. salt
1 1/2 cups orzo
1/2 cup extra-virgin olive oil
3 Tbsp. red wine vinegar
2 tsp. (2 cloves) garlic, minced
1 tsp. dried oregano, ground
1/2 tsp. salt
1/2 tsp. black pepper
6 oz. fat free feta, crumbled or diced (about 1 1/2 cups)
The secret to this salad is pouring the dressing over the hot orzo, so it soaks up all that delicious flavor. After letting it cool, the addition of fresh herbs like parsley, mint, and dill gives it a vibrant, crisp finish. It's easy to make, stores well for up to two days, and is perfect for meal prep or a light lunch.
This is a little higher in fat than we normally post, but it's a good olive oil fat.
1. Prepare the first 8 ingredients (red onion through fresh dill) and set aside.
2. In a medium pot, bring water to a boil over high heat. Stir in 1/2 teaspoon salt.
3. Add orzo to the boiling water and cook for 8-10 minutes, reducing heat to medium-low and stirring occasionally until tender.
4. While the orzo cooks, make the dressing. In a medium bowl, whisk together olive oil, red wine vinegar, red onion, garlic, oregano, 1/2 teaspoon salt, and 1/2 teaspoon pepper until smooth.
5. Once orzo is cooked, drain and transfer to a large bowl.
6. Pour half the dressing over the hot orzo. Add chickpeas, tomatoes, and olives. Toss well.
7. Cover and refrigerate the salad for 15 minutes to cool.
8. After cooling, add feta, cucumbers, parsley, mint, dill, and the remaining dressing. Toss to combine and serve.
9. Each serving in a single cup. Store leftovers in the refrigerator for up to 2 days.
Yield: 8 Servings of 1 Cup Each
