High Protein Mediterranean Orzo Salad
Elevate your meal prep with this vibrant and nutritious *High Protein Mediterranean Orzo Salad*! Packed with tender orzo pasta, protein-rich chickpeas, juicy cherry tomatoes, crisp cucumber, briny black olives, and creamy feta cheese, this refreshing dish combines bold flavors with wholesome ingredients. Tossed in a zesty dressing of extra virgin olive oil, fresh lemon juice, garlic, and oregano, every bite bursts with Mediterranean-inspired zest. Ready in just 25 minutes, this easy-to-make salad is the perfect option for a quick lunch, a crowd-pleasing side dish, or a meal prep staple. Plus, it’s served chilled for an extra refreshing finish! Perfect for anyone searching for a high-protein, vegetarian, and flavor-packed recipe, this orzo salad is a surefire favorite.
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Recipe Information
Ingredients
- 1 cup orzo pasta
- 1 cup chickpeas, canned and drained
- 1 cup cherry tomatoes, halved
- 1 large cucumber, diced
- 0.5 medium red onion, finely chopped
- 0.5 cup black olives, sliced
- 0.5 cup feta cheese, crumbled
- 0.25 cup parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Bring a pot of salted water to a boil and cook the orzo pasta according to the package instructions, usually about 7-10 minutes, until al dente. Drain and rinse under cold water to stop the cooking process.
In a large bowl, combine the cooked orzo, chickpeas, cherry tomatoes, cucumber, red onion, black olives, feta cheese, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to make the dressing.
Pour the dressing over the orzo mixture and toss well to combine, ensuring all the ingredients are coated evenly.
Taste and adjust seasoning if necessary, adding more salt or lemon juice to taste.
Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.
Serve the salad cold, garnished with additional parsley or feta cheese, if desired.
Nutrition Facts
Calories |
1992 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 97.5 g | 125% | |
| Saturated Fat | 27.5 g | 138% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 3826 mg | 166% | |
| Total Carbohydrate | 236.3 g | 86% | |
| Dietary Fiber | 33.8 g | 121% | |
| Total Sugars | 24.9 g | ||
| Protein | 61.7 g | 123% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 926 mg | 71% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 2069 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.
