Dairy-Free Mediterranean Orzo Salad
Bright, fresh, and absolutely dairy-free, this Mediterranean Orzo Salad is a vibrant celebration of wholesome flavors and textures. Tender orzo pasta serves as the perfect base for a colorful medley of cherry tomatoes, crisp cucumbers, red bell peppers, and briny Kalamata olives, all delicately tossed in a zesty garlic-lemon dressing. A generous sprinkle of fresh parsley and mint infuses the dish with aromatic vibrancy, making every bite refreshing and satisfying. Ready in just 30 minutes, this chilled pasta salad is ideal for summer gatherings, meal prep, or as a light and healthy side dish. Packed with Mediterranean-inspired ingredients and free of dairy, this recipe caters to diverse dietary preferences while delivering bold, nutrient-rich flavors.
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Recipe Information
Ingredients
- 1.5 cups Orzo pasta
- 4 cups Water
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 0.5 medium Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Fresh parsley
- 0.25 cup Fresh mint
- 0.25 cup Extra virgin olive oil
- 3 tablespoons Lemon juice
- 2 cloves Garlic
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Boil the water in a medium-sized pot. Add the orzo pasta and cook until tender, about 8-10 minutes. Drain using a fine mesh strainer and rinse with cold water to stop the cooking process. Set aside to cool.
While the orzo is cooking, halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely dice the red onion. Slice the kalamata olives and chop the fresh parsley and mint. Mince the garlic cloves.
In a large mixing bowl, combine the cooled orzo, cherry tomatoes, cucumber, red bell pepper, red onion, and kalamata olives.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the orzo mixture and toss gently to combine, ensuring everything is evenly coated.
Add the chopped parsley and mint to the salad, and gently fold them in.
Refrigerate the salad for at least 30 minutes to allow flavors to meld. Serve chilled or at room temperature for a delightful dairy-free Mediterranean meal.
Nutrition Facts
Calories |
2014 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 89.5 g | 115% | |
| Saturated Fat | 13.9 g | 70% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3791 mg | 165% | |
| Total Carbohydrate | 274.9 g | 100% | |
| Dietary Fiber | 29.4 g | 105% | |
| Total Sugars | 24.7 g | ||
| Protein | 47.2 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 569 mg | 44% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 2079 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
