Low Fat Mediterranean Orzo Salad
Bright, fresh, and perfectly balanced, this Low Fat Mediterranean Orzo Salad is the ultimate healthy side dish or light main course for any occasion. Featuring tender orzo pasta tossed with vibrant cherry tomatoes, crisp cucumber, briny kalamata olives, and reduced-fat feta cheese, this salad is bursting with classic Mediterranean flavors. A zesty homemade dressing made from lemon juice, garlic, extra virgin olive oil, and oregano ties everything together while keeping it light and guilt-free. Ready in just 30 minutes and packed with wholesome goodness, this colorful salad is perfect for meal prep, picnics, or quick lunch ideas. Serve chilled or at room temperature for a refreshing and nutritious dish that’s sure to impress!
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Recipe Information
Ingredients
- 1 cup orzo pasta
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.25 cup red onion
- 0.5 cup kalamata olives
- 0.5 cup reduced-fat feta cheese
- 0.25 cup parsley
- 0.25 cup lemon juice
- 2 tablespoons extra virgin olive oil
- 1 clove garlic
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Cook the orzo pasta according to package instructions. Once cooked, drain and rinse under cold water to cool. Set aside.
Halve the cherry tomatoes and place them in a large mixing bowl.
Peel and dice the cucumber into small cubes and add to the mixing bowl.
Finely chop the red onion and add it to the bowl.
Slice the kalamata olives in half and add them to the mixture.
Crumble the reduced-fat feta cheese and chop the parsley, adding both to the bowl.
In a small bowl, whisk together the lemon juice, extra virgin olive oil, minced garlic, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the salad ingredients in the large bowl.
Gently toss all the ingredients together until well combined and evenly coated with the dressing.
Taste and adjust seasoning if needed. For best flavor, chill the salad in the refrigerator for at least 30 minutes before serving.
Serve the salad chilled or at room temperature. Enjoy as a side dish or light main course.
Nutrition Facts
Calories |
1567 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.3 g | 97% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 4168 mg | 181% | |
| Total Carbohydrate | 185.4 g | 67% | |
| Dietary Fiber | 22.9 g | 82% | |
| Total Sugars | 18.5 g | ||
| Protein | 54.7 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 849 mg | 65% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 964 mg | 21% | |
*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.
