High Protein Mediterranean Orzo Pasta Salad
Elevate your lunch or dinner routine with this **High Protein Mediterranean Orzo Pasta Salad**, a vibrant, nutrient-packed dish that’s as delicious as it is wholesome. Featuring tender orzo pasta combined with protein-rich white beans, crisp cucumber, sweet cherry tomatoes, and briny black olives, this salad bursts with Mediterranean flavors. A zesty homemade dressing made with extra virgin olive oil, lemon juice, and red wine vinegar ties the flavors together, while fresh herbs like parsley and oregano add an aromatic touch. Crumbled feta cheese and baby spinach take this salad to the next level, making it both satisfying and refreshing. Ready in under 30 minutes, this high-protein, vegetarian dish is perfect for meal prep, picnics, or light yet fulfilling meals.
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Recipe Information
Ingredients
- 1 cup orzo pasta
- 15 oz canned white beans (such as cannellini or great Northern beans), drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup black olives, sliced
- 0.5 cup feta cheese, crumbled
- 0.25 cup fresh parsley, chopped
- 1 tablespoon fresh oregano, chopped
- 0.25 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach
Instructions
Bring a large pot of salted water to a boil. Add the orzo and cook according to package instructions until al dente, usually about 9-10 minutes. Drain and rinse with cold water to cool it down quickly. Set aside.
In a large serving bowl, combine the drained white beans, cherry tomatoes, cucumber, red onion, black olives, crumbled feta cheese, chopped parsley, and oregano.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, salt, and black pepper. This will be the dressing for the salad.
Add the cooled orzo to the large bowl with the vegetables and beans. Pour the dressing over the salad and toss well to combine all ingredients thoroughly.
Gently fold in the baby spinach leaves just before serving to keep them fresh and vibrant.
Adjust seasoning with additional salt and pepper if desired. Serve immediately or refrigerate for later, allowing the flavors to meld together even more.
Nutrition Facts
Calories |
2193 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.1 g | 139% | |
| Saturated Fat | 28.9 g | 144% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4423 mg | 192% | |
| Total Carbohydrate | 253.4 g | 92% | |
| Dietary Fiber | 41.9 g | 150% | |
| Total Sugars | 17.4 g | ||
| Protein | 71.3 g | 143% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1066 mg | 82% | |
| Iron | 25.6 mg | 142% | |
| Potassium | 2658 mg | 57% | |
*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.
