Orzo Salad
Quick and easy Orzo Salad, perfect for those hot summer days. This refreshing Mediterranean dish features fresh veggies, hearty orzo pasta, and bright citrus flavors. Learn about orzo's rich history and its significance in Mediterranean cuisine, and enjoy this versatile side dish that pairs well with grilled proteins or stands alone as a satisfying meal.
Lately I have been on a salad kick and not the ones with lettuce. I think there is nothing quite as satisfying as a light, refreshing and filling salad on these hot days.
Today, I will be sharing an Orzo salad that features fresh Mediterranean ingredients. Packed with fresh veggies, hearty orzo pasta, and bright citrus flavors of lemon, olive oil, and herbs. My favorite part about making this recipe is that it is quick and easy to make to have on hand for the week. It’s a versatile side dish that pairs well with summer favorites like grilled proteins or can be enjoyed on its own.
What is Orzo?
Orzo, also known as ‘Kritharaki’ (krithari meaning barley) in Greek, is a type of short-grain pasta resembling the shape and size of rice or barley. The term orzo means barley in Italian, reflecting its shape rather than composition. Despite the appearance, orzo is made from wheat semolina, Durham wheat.
History and Significance
The Greeks have been using similar pasta shapes for hundreds of years, particularly for soups and stews. Orzo is a staple in Mediterranean cooking, where it is prized for its versatility and ability to absorb flavors. It can be found in various dishes, both modern and traditional, often in combination with vegetables, meats, and sauces. Giouvetsi, a dish made with stewed lamb and tomato sauce, and Kritharoto, a risotto made with orzo as opposed to rice are just some traditional dishes that use orzo. The use of orzo in Mediterranean cooking showcases the region’s emphasis on simple, wholesome ingredients that can be prepared in a variety of ways.
The use of orzo in traditional and modern dishes ties into the Mediterranean diet, known for its emphasis on fresh, wholesome ingredients. This diet, often touted for its numerous health benefits, relies on simple, humble ingredients like orzo that can be transformed into nourishing, flavorful meals.
Origins
Although pasta in itself is associated with Italian cuisine, orzo is thought to have taken influence from ancient civilizations like the Greeks, Romans, and even the Middle East. In general, Orzo has roots stemming from the Mediterranean region.
Today, orzo remains a prominent ingredient in both modern and traditional Mediterranean cooking. Its adaptability has also made it popular worldwide, especially in the Americas. Whether used in dishes rooted in tradition or modern dishes, orzo continues to represent simplicity.
Why Make this Orzo Salad?
Fresh and Bright Flavors: This salad combines a variety of fresh humble ingredients from veggies, tangy feta, and briny olives to a zesty lemon squeeze to add acidity and bring everything together.
Easy to Prepare: With simple ingredients and minimal prep, this recipe comes together in a pinch!
Great for Meal Prep: This salad stores well in the refrigerator, making it a perfect recipe to prep ahead of time for lunches or busy weeknight dinners.
Crowd Pleaser: I haven’t met anyone who doesn’t enjoy a pasta-style salad. This one is a great option for picnics, potlucks, or gatherings of any kind, even for the picky eaters.
Versatile: Enjoy as a side dish to your main dish, or add some grilled protein like chicken or shrimp to make a balanced meal.
Let’s Talk Nutrition
With the combination of carbohydrates from the Orzo, fiber from the veggies, and fat from the olives and feta, this recipe is brimming with healthful nutrients.
Orzo: A source of carbohydrates which is our body’s main (and preferred) source of fuel. Orzo is a low glycemic carbohydrate and when paired with these other ingredients, is a well-balanced dish. Store-bought pasta is often fortified with vitamins and minerals such as B-complex vitamins and iron.
Vegetables: Cucumbers, tomatoes, red onions, and sweet peppers bring in a variety of vitamins, minerals, and antioxidants. The Dietary Guidelines of Americans recommends adults consume between two to three cups of vegetables daily, incorporating variety; think eating the rainbow. Generally, vegetables are great sources of vitamins, minerals, antioxidants, and fiber thus promoting overall health and aiding in chronic disease prevention.
Feta: A quintessential ingredient in the Greek kitchen, feta is rich in calcium which is a key nutrient in maintaining strong bones and teeth. Providing a tangy, salty flavor, it is a source of fat, however, it does have a lower fat content than other cheeses. Feta is also a fermented food, thus promoting a healthy gut due to the probiotics it offers.
Olives: Kalamata olives are great sources of healthy monounsaturated fats, which can help with overall heart health. They are also rich in vitamins and minerals such as vitamins A and E, and minerals like iron and calcium.
How to Make: Ingredients and Steps
Ingredients -
Orzo Pasta: Any pasta can be used if orzo is not on hand. I recommend using a small pasta shape if substituting.
Cherry Tomatoes: Any firm tomatoes can be used such as romas.
Cucumber: Persian or English cucumbers.
Sweet Peas: Adds a fresh and vibrant flavor with a subtle sweetness.
Sweet Bell Peppers: Yellow, red, and/or orange add a pop of color and a subtle sweetness.
Red Onion: Adds a crisp bite to the salad with pepper notes.
Kalamata Olives: Greek green olives can be used.
Feta Cheese: Sheep or goat’s milk feta cheese or plant-based feta can be used interchangeably.
Fresh Herbs: Oregano, Parsley, and/or Basil.
Lemon: Zested and juiced.
Extra Virgin Olive Oil: As always, I recommend a high-quality olive oil, however, avocado oil can be used, or another oil of your choosing.
Salt and Pepper: To taste
Steps -
1. Bring a medium-sized pot of water to a boil. Add a generous amount of salt to the water to help with the flavor and add the orzo. Cook according to the package instructions, this should take between 8 to 10 minutes.
2. While the pasta is cooking, begin prepping the vegetables, olives, and herbs. Pit the kalamata olives, if not done so, slice the olives and cherry tomatoes in half lengthwise. Dice the cucumbers, red onion, and sweet bell peppers. Crumble the feta and set aside.
3. Drain the orzo once it has finished cooking and rinse with cold water to stop the cooking process. Set aside.
4. In a small bowl, whisk together the extra virgin olive oil, juice, and zest of 1 lemon, herbs, salt, and pepper until fully combined.
5. Lastly, combine the cooked orzo, chopped vegetables, sweet peas, olives, and feta into a large serving dish. Pour the lemon vinaigrette over the salad and gently toss to distribute the dressing. Cover with a lid or plastic wrap and place in the refrigerator for at least 30 minutes to allow the flavors to meld together.
6. Garnish with fresh herbs and serve. Enjoy!
Orzo Salad
Ingredients
- 1 cup (224g) Orzo Pasta, Dry
- 1/2 cup (148g) Cherry Tomatoes, Halved
- 1/4 cup (2oz) Kalamata Olives, Halved
- 1 (200g) Cucumber, Diced
- 1/4 cup (35g) Red Onion, Diced
- 1/2 cup (~85g) Sweet Bell Peppers, Diced
- 1/2 cup (85g) Sweet Peas
- 1/3 cup (2 oz) Feta Cheese, Crumbled
- ~1 tsp each of Fresh Herbs, Oregano, Parsley, and/or Basil, Chopped
- 1 Lemon, Zested and juiced
- 1 tbsp (15mL) Extra Virgin Olive Oil
- Salt and Pepper, To taste
Instructions
- Bring a medium-sized pot of water to a boil. Add a generous amount of salt to the water to help with the flavor and add the orzo. Cook according to the package instructions, this should take between 8 to 10 minutes.
- While the pasta is cooking, begin prepping the vegetables, olives, and herbs. Pit the kalamata olives, if not done so, slice the olives and cherry tomatoes in half lengthwise. Dice the cucumbers, red onion, and sweet bell peppers. Crumble the feta and set aside.
- Drain the orzo once it has finished cooking and rinse with cold water to stop the cooking process. Set aside.
- In a small bowl, whisk together the extra virgin olive oil, juice, and zest of 1 lemon, herbs, salt, and pepper until fully combined.
- Lastly, combine the cooked orzo, chopped vegetables, sweet peas, olives, and feta into a large serving dish. Pour the lemon vinaigrette over the salad and gently toss to distribute the dressing. Cover with a lid or plastic wrap and place in the refrigerator for at least 30 minutes to allow the flavors to meld together.
- Garnish with fresh herbs and serve. Enjoy!
The nutritional content provided is just an estimate. Nutritional content may vary based on substitutions and additions you may have made or by brand.
