This Mediterranean Orzo Pasta Salad is light, fresh, and bursting with classic Mediterranean flavors. It’s perfect for summer picnics, meal prep, or a quick weeknight side. Packed with veggies, tangy feta, and a bright lemony dressing, it’s both refreshing and filling.
Total Time: 20 minutes
Prep Time: 10 minutes
Cook Time: 10 minutes
Greek, Mediterranean
Serves: 6 people
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Mediterranean Orzo Pasta Salad
Ingredients:
- 1 1/2 cups orzo pasta
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives, halved
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1/4 cup sun-dried tomatoes, chopped (optional)
- 1/4 cup toasted pine nuts (optional)
For the Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Instructions:
Step 1: Cook the Orzo
Bring a pot of salted water to a boil and toss in the orzo. Cook it for about 7-9 minutes, or until al dente, following the package instructions. Drain the pasta, rinse under cold water to halt the cooking process, and set it aside to cool completely.
Step 2: Prepare the Veggies
While the orzo is cooling, chop your veggies. Halve the cherry tomatoes, dice the cucumber into small segments, finely slice the red onion, and halve the kalamata olives.
Step 3: Make the Dressing
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, and oregano. Season with salt and pepper to taste. Set aside to allow the flavors to blend.
Step 4: Mix the Salad
In a large bowl, combine the cooled orzo, cherry tomatoes, cucumber, red onion, kalamata olives, and sun-dried tomatoes (if using). Add in the chopped parsley and basil for a fresh, herby kick.
Step 5: Add the Dressing
Drizzle the dressing over the salad and gently mix to ensure all ingredients are evenly coated. The dressing should infuse the pasta and veggies with its zesty flavors.
Step 6: Fold in the Feta and Pine Nuts
Gently fold in the crumbled feta cheese and toasted pine nuts (if using). The feta adds a nice creamy, tangy contrast, while the pine nuts give a subtle crunch.
Step 7: Taste and Adjust
Evaluate the flavor of the salad and modify the seasoning as necessary. You might want a bit more lemon juice for extra brightness or a pinch more salt to bring out the flavors.
Step 8: Serve or Chill
You can serve this salad right away at room temperature, but for best results, let it chill in the fridge for at least 30 minutes to let the flavors really meld together. Give everything a nice toss before serving to make sure it’s well mixed.
Tips:
- Make It Vegan: Omit the feta cheese or swap it with a vegan feta alternative.
- Add Protein: For a more filling meal, add grilled chicken, shrimp, or chickpeas.
- Customize the Veggies: You can easily add more veggies like artichoke hearts, spinach, or bell peppers to suit your taste.
- Make Ahead: This salad stores well for 2-3 days in the fridge, making it perfect for meal prep. Just hold off on adding the pine nuts until right before serving to keep them crunchy.
- Lemon Zest: If you love lemon, add a bit of freshly grated lemon zest to the dressing for extra zing.
This Mediterranean Orzo Pasta Salad is vibrant, full of flavor, and the perfect blend of fresh ingredients and tangy dressing. Whether you’re enjoying it as a side dish, a light lunch, or prepping it for the week, it’s a guaranteed hit.
Nutrition Information (Per Serving):
| Nutrient | Amount |
| Calories | 320 kcal |
| Total Fat | 18 g |
| Saturated Fat | 5 g |
| Cholesterol | 15 mg |
| Sodium | 450 mg |
| Total Carbohydrates | 32 g |
| Dietary Fiber | 4 g |
| Sugars | 3 g |
| Protein | 7 g |
| Calcium | 12% of Daily Value |
| Iron | 10% of Daily Value |
Health Benefits
- Heart-Healthy Fats: Olive oil is rich in monounsaturated fats, promoting heart health.
- High in Antioxidants: Tomatoes, olives, and cucumbers are packed with antioxidants, which help protect cells from damage.
- Rich in Fiber: Vegetables and whole-grain orzo (if used) provide dietary fiber, supporting digestive health.
- Boosts Immune System: Fresh parsley and basil have immune-boosting properties due to their vitamin C content.
- Bone Health Support: Feta cheese provides calcium, which helps maintain strong bones.
- Anti-Inflammatory: Olive oil and garlic have anti-inflammatory properties, beneficial for overall health.
- Good Source of Protein: The combination of feta cheese and pine nuts (optional) offers a balanced source of protein.
- Hydration: Cucumbers and tomatoes, high in water content, help keep you hydrated.
- Promotes Digestion: The fiber-rich veggies support digestive health and regularity.
- Regulates Blood Sugar: The low glycemic load of this salad, especially when whole-grain orzo is used, helps regulate blood sugar levels.
Storage Instructions
- Refrigeration: Store the salad in an airtight container in the refrigerator for up to 3 days.
- Pine Nuts: If using, add the toasted pine nuts just before serving to keep them crunchy.
Reheat & Reuse Instructions
Reheating:
- This salad is best served cold or at room temperature. No reheating is necessary.
Reuse Ideas:
- Add Protein: Mix in grilled chicken, shrimp, or chickpeas for a heartier meal.
- Wraps: Use the salad as a filling for wraps with extra greens.
- Grain Bowl: Combine with quinoa or farro for a more filling, nutritious bowl.
This Mediterranean Orzo Pasta Salad is a refreshing and light dish, perfect for meal prep, gatherings, or a quick healthy meal. Enjoy its zesty, vibrant Mediterranean flavors.
FAQ’s
How do you make Mediterranean Orzo Pasta Salad?
Cook orzo pasta until al dente, then rinse under cold water to stop the cooking process. Toss it with ingredients like cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and fresh herbs such as parsley or mint. Dress it with a simple lemon vinaigrette made with olive oil, lemon juice, garlic, and oregano. Serve chilled or at room temperature.
What vegetables can I add to Mediterranean Orzo Pasta Salad?
Popular vegetables include cucumbers, cherry tomatoes, red onion, bell peppers, and spinach. You can also add roasted vegetables like zucchini, eggplant, or red peppers for extra flavor and texture.
Can I make Mediterranean Orzo Pasta Salad ahead of time?
Yes, this pasta salad actually tastes better if you make it ahead of time, as the flavors have time to blend. You can prepare it up to a day in advance and store it in the fridge. Just give it a good toss before serving and add a little extra dressing if needed.
What is the best dressing for Mediterranean Orzo Pasta Salad?
A simple lemon vinaigrette works great—made with olive oil, fresh lemon juice, garlic, and dried oregano. You can also add a splash of red wine vinegar for extra tang. The fresh citrus and olive oil combo enhances the flavors of the salad ingredients.
Can I make Mediterranean Orzo Pasta Salad gluten-free?
Yes, just swap the orzo with a gluten-free pasta alternative like rice-based orzo or even quinoa for a similar texture. The rest of the ingredients are naturally gluten-free.
What kind of cheese works best in Mediterranean Orzo Pasta Salad?
Feta cheese is the classic choice for this dish. Its salty, tangy flavor pairs perfectly with the Mediterranean ingredients. You can crumble it on top or mix it in. If you want a dairy-free option, you can leave the cheese out or use a vegan feta substitute.