Vibrant Mediterranean Orzo Salad
Brighten your table with this Vibrant Mediterranean Orzo Salad, inspired by a classic pasta dish but transformed into a colorful and healthy option. Packed with fresh vegetables, zesty lemon, and fragrant parsley, this salad not only pleases the eye but also tantalizes the taste buds. Ideal for meal prep, it retains its deliciousness whether served warm or chilled, making it perfect for lunch at work or a light dinner. The tiny diced veggies add an extra touch of texture and flavor, making every bite a joyful experience. Impress your family and friends with this delightful dish that embodies the essence of a Mediterranean summer!
N/A
Servings
130
Calories
11
Ingredients
Ingredients
orzo pasta
1 1/2 cups (cooked and drained)
olive oil
1/3 cup (extra virgin recommended)
lemon juice
3 tablespoons (freshly squeezed)
lemon zest
1/2 teaspoon (grated)
salt
1/2 teaspoon (to taste)
black pepper
1/8 teaspoon (freshly ground)
garlic clove
1 (minced)
carrot
1 (finely diced)
bell peppers
1 1/4 cups (finely diced; mixed colors (red, green, yellow))
red onion
1/4 cup (finely diced (about 1/2 small onion))
fresh parsley
1/4 cup (finely chopped)
Instructions
1
Begin by cooking the orzo pasta in a large pot of boiling salted water. Follow the package instructions, typically 10-12 minutes, or until al dente. Once cooked, drain the pasta and rinse under cold water to stop the cooking process. Set aside.
2
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, salt, black pepper, and minced garlic until well combined. This dressing will provide a lively flavor to the salad.
3
In a large mixing bowl, combine the cooked orzo, finely diced carrot, bell peppers, red onion, and parsley. Pour the dressing over the mixture and toss gently until everything is evenly coated.
4
Taste and adjust the seasoning if needed. Serve the salad immediately for a warm option, or refrigerate for about 30 minutes to serve it cold. Enjoy this vibrant and healthy dish!
Nutrition Information
7g
Fat
14g
Carbs
3g
Protein
1g
Fiber
1g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Vibrant Mediterranean Orzo Salad?
It is a colorful and healthy pasta salad inspired by classic Mediterranean flavors, featuring orzo pasta, fresh vegetables, and a zesty lemon dressing.
How long does it take to cook the orzo?
The orzo typically takes 10 to 12 minutes to cook in boiling salted water, or until it reaches an al dente texture.
Can this salad be served warm?
Yes, the salad can be served immediately after mixing for a warm pasta dish option.
Is it better to serve the orzo salad cold?
It is delicious both ways; for a cold version, simply refrigerate the salad for about 30 minutes before serving.
Is this recipe suitable for vegetarians?
Yes, this recipe is 100% vegetarian as it contains no meat products.
Is the Mediterranean Orzo Salad vegan?
Yes, this recipe is naturally vegan as it uses olive oil and fresh vegetables without any animal-derived ingredients.
What kind of pasta is used in this recipe?
The recipe uses orzo pasta, which is a small pasta shaped like large grains of rice.
Can I use a different type of pasta?
While orzo is traditional for this texture, you could substitute it with other small pasta shapes like ditalini or acini di pepe.
What is in the dressing for this salad?
The dressing is a whisked mixture of olive oil, lemon juice, lemon zest, salt, black pepper, and minced garlic.
What vegetables are included in the salad?
The salad features finely diced carrots, a mix of red, green, and yellow bell peppers, and red onion.
Is this recipe good for meal prep?
Yes, it is ideal for meal prep as it retains its flavor and texture well when stored in the refrigerator.
How should I store leftover orzo salad?
Store any leftovers in an airtight container in the refrigerator for up to 3 to 4 days.
Is this recipe gluten-free?
Standard orzo is made from wheat and contains gluten, but you can make it gluten-free by using a certified gluten-free orzo substitute.
What is the calorie count per serving?
Each serving contains approximately 130 calories.
How much fat is in this salad?
There are 7 grams of fat per serving, primarily from the heart-healthy olive oil.
Does this salad contain protein?
Yes, each serving provides about 3 grams of protein.
How do I prevent the orzo from sticking together?
Rinsing the cooked orzo under cold water immediately after draining helps stop the cooking process and prevents sticking.
Can I add cheese to this salad?
Absolutely; adding crumbled feta cheese or goat cheese would complement the Mediterranean flavors perfectly.
What color bell peppers should I use?
A mix of red, green, and yellow bell peppers is recommended to make the salad as vibrant and colorful as possible.
Can I add a protein source to this meal?
Yes, grilled chicken, shrimp, or chickpeas would be excellent additions to make this a more substantial meal.
Is the garlic in the dressing cooked?
No, the recipe calls for one minced raw garlic clove to provide a sharp, zesty flavor to the dressing.
How much lemon juice is required?
The recipe requires 3 tablespoons of freshly squeezed lemon juice.
Can I use bottled lemon juice instead of fresh?
Freshly squeezed lemon juice is highly recommended for the best flavor and to provide the necessary zest.
What is the texture of the vegetables in the salad?
The vegetables are finely diced to provide a consistent texture and a slight crunch in every bite.
How many ingredients are needed for this recipe?
There are 11 ingredients in total, including the pasta, dressing components, and fresh vegetables.
Can I use dried parsley instead of fresh parsley?
Fresh parsley is preferred for its bright flavor and color, but you can use dried parsley if necessary (use about one-third of the amount).
Is this salad suitable for a picnic?
Yes, it is perfect for picnics or outdoor gatherings as it does not contain mayonnaise and holds up well at room temperature.
How small should I dice the vegetables?
The carrots, peppers, and onions should be finely diced to be roughly the size of the orzo grains.
What type of olive oil is best for this recipe?
Extra virgin olive oil is recommended for its superior flavor in raw dressings.
Does this recipe contain any added sugar?
No, this recipe contains no added sugars, having only 1 gram of natural sugar from the vegetables.