Description
Mediterranean Orzo Salad is a fresh, vibrant, and flavorful dish featuring tender orzo pasta, crisp vegetables, and creamy plant-based feta. Brightened with zesty lemon juice, fragrant herbs, and a tangy dressing, this salad is ideal for quick lunches, meal prep, or a light, satisfying meal. Packed with wholesome ingredients, it offers a perfect balance of textures and tastes inspired by Mediterranean cuisine.
Ingredients
Scale
Salad
- 1 cup orzo pasta
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely sliced
- 1/4 cup black olives, sliced
- 1/2 cup plant-based feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
Dressing
- 2 tbsp lemon juice (natural)
- 3 tbsp olive oil (natural, extra virgin)
- 1 tbsp apple cider vinegar
- 1 garlic clove, minced (natural)
- Salt, to taste
- Black pepper, to taste
Instructions
- Cook the Orzo: Boil the orzo pasta in salted water until al dente, approximately 8 to 10 minutes. Drain the orzo and rinse under cold running water to stop further cooking and cool it down for the salad.
- Prepare the Vegetables: While the orzo is cooking, dice the cucumber, halve the cherry tomatoes, finely slice the red onion, and chop the fresh parsley to keep the ingredients fresh and vibrant.
- Mix the Dressing: In a small bowl, whisk together freshly squeezed lemon juice (natural), olive oil (natural), apple cider vinegar, minced garlic (natural), salt, and black pepper. This zesty dressing brings the salad together with bright and balanced flavors.
- Combine Salad Ingredients: In a large bowl, gently toss the cooled orzo, prepared vegetables, black olives, and plant-based feta cheese. Pour the dressing over the mixture and mix well until everything is evenly coated.
- Let the Flavors Marry: Refrigerate the salad for at least 20 minutes before serving. This rest time allows the flavors to meld beautifully, enhancing the overall taste and freshness.
Notes
- Use cold water for rinsing the orzo to keep it firm and prevent overcooking.
- Season lightly with salt since olives and plant-based feta already contribute saltiness.
- Cut vegetables uniformly to ensure an even texture throughout the salad.
- Allow the salad to rest chilled before serving to deepen the flavors.
- Use extra virgin olive oil (natural) for the best flavor and smooth texture.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Appetizers
- Method: No Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 3g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 6g
- Cholesterol: 0mg
Keywords: Mediterranean salad, orzo salad, plant-based feta, healthy lunch, gluten-free salad, vegetarian, easy salad, summer salad
