Mediterranean Orzo Recipe
Mediterranean orzo is a light, flavorful, and wholesome dish that combines tender orzo pasta with fresh vegetables, herbs, and a zesty dressing.
This recipe is perfect for a quick lunch, a side dish for dinner, or even meal prep, offering a balance of textures and vibrant flavors inspired by the Mediterranean diet.
With simple ingredients and minimal cooking, you can enjoy a refreshing, nutrient-packed meal that’s both satisfying and easy to prepare.
Ingredients List
– 1 cup orzo pasta
– 2 tablespoons olive oil
– 1 small red onion, finely chopped
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 red bell pepper, diced
– 1 cup cooked chickpeas
– ½ cup crumbled feta cheese
– ¼ cup Kalamata olives, sliced
– 2 tablespoons fresh parsley, chopped
– 1 tablespoon fresh basil, chopped
– Juice of 1 lemon
– 1 teaspoon lemon zest
– 1 teaspoon dried oregano
– Salt and black pepper to taste
Step-by-Step Instructions
Step 1: Cook the Orzo
Bring a pot of salted water to a boil. Add the orzo pasta and cook according to package instructions until al dente. Drain and rinse under cold water to cool.
Step 2: Prepare Vegetables
While the orzo cooks, chop the red onion, cherry tomatoes, cucumber, and red bell pepper into bite-sized pieces.
Step 3: Make Dressing
In a small bowl, whisk together olive oil, lemon juice, lemon zest, oregano, salt, and black pepper.
Step 4: Combine Ingredients
In a large bowl, mix the cooked orzo, chopped vegetables, chickpeas, feta cheese, and olives. Pour the dressing over the mixture and toss gently to coat evenly.
Step 5: Add Fresh Herbs
Sprinkle chopped parsley and basil over the salad, mixing lightly to incorporate the fresh flavors.
Step 6: Chill and Serve
Refrigerate for at least 30 minutes before serving to allow flavors to meld. Serve cold or at room temperature as a main dish or side.
Cook Time
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings
Serves 4
Nutritional Information (approx. per serving)
Calories: 320
Carbohydrates: 40g
Protein: 12g
Fat: 14g
Fiber: 6g
Storage Instructions
Store in an airtight container in the refrigerator for up to 3 days. Best enjoyed fresh, as the vegetables retain their crunch and flavor.
Pairings/Suggestions
Pairs well with grilled chicken, fish, or roasted vegetables. Drizzle extra olive oil or serve with pita bread for a complete Mediterranean meal.
Seasonal Relevance
Ideal for spring and summer due to fresh vegetables. Perfect for light lunches, picnics, or side dishes during warm weather.
Health Benefits
This Mediterranean orzo salad is rich in fiber, protein, and healthy fats. Chickpeas and orzo provide plant-based protein and complex carbs for energy. Vegetables supply essential vitamins, minerals, and antioxidants. Olive oil and herbs enhance heart health and add natural anti-inflammatory properties.
Pros and Cons
| Pros | Cons |
|---|---|
| Quick and easy to prepare | Best eaten fresh, short shelf life |
| High in fiber and protein | Not very warm or hearty for cold days |
| Versatile for meals and sides | Requires chopping multiple vegetables |
| Healthy and nutrient-rich | Some may prefer more protein |
Conclusion
Mediterranean orzo is a flavorful, nutritious, and easy-to-make dish suitable for any occasion. Its combination of tender pasta, fresh vegetables, herbs, and zesty dressing creates a vibrant meal full of color and taste.
Whether served as a main dish, side, or picnic-ready salad, this recipe embodies the principles of the Mediterranean diet while being versatile and satisfying. It’s perfect for anyone seeking a healthy, balanced, and delicious meal option.
FAQs
Q1: Can I make this recipe vegan?
Yes, omit the feta cheese or replace it with a plant-based alternative.
Q2: Can I use other pasta instead of orzo?
Yes, small pasta like couscous, quinoa, or tiny shells can be substituted.
Q3: Can I prepare this ahead of time?
Yes, but store in the refrigerator and consume within 3 days. Add fresh herbs just before serving for best flavor.
Mediterranean Orzo Recipe
4
servings15
minutes10
minutes320
kcalA fresh and flavorful Mediterranean orzo salad with vegetables, chickpeas, feta, and a zesty lemon-herb dressing. Quick, healthy, and perfect for lunch or meal prep.
Ingredients
– 1 cup orzo pasta
– 2 tablespoons olive oil
– 1 small red onion, finely chopped
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 red bell pepper, diced
– 1 cup cooked chickpeas
– ½ cup crumbled feta cheese
– ¼ cup Kalamata olives, sliced
– 2 tablespoons fresh parsley, chopped
– 1 tablespoon fresh basil, chopped
– Juice of 1 lemon
– 1 teaspoon lemon zest
– 1 teaspoon dried oregano
– Salt and black pepper to taste
Directions
- Cook orzo in salted water until al dente, then drain and rinse under cold water.
- Chop red onion, cherry tomatoes, cucumber, and red bell pepper into bite-sized pieces.
- Whisk together olive oil, lemon juice, lemon zest, oregano, salt, and pepper for the dressing.
- Combine cooked orzo, vegetables, chickpeas, feta, and olives, then pour the dressing and toss.
- Sprinkle chopped parsley and basil over the salad and mix lightly.
- Refrigerate for 30 minutes before serving or serve at room temperature.
Recipe Video
Notes
- Use fresh, ripe vegetables for the best flavor and texture.
Chickpeas can be canned or cooked from dry; drain and rinse canned chickpeas.
Orzo can be substituted with couscous, quinoa, or small pasta shapes.
Adjust seasoning and lemon juice according to taste.
Best served chilled or at room temperature; refrigerate for up to 3 days.
Add fresh herbs just before serving to keep flavors vibrant.
Optional: drizzle extra olive oil or sprinkle nuts for extra texture.
