Low Sodium Mediterranean Orzo Salad
Bright, refreshing, and heart-healthy, this Low Sodium Mediterranean Orzo Salad is a flavorful twist on a classic Mediterranean dish! Packed with vibrant ingredients like juicy cherry tomatoes, crisp cucumber, tangy feta cheese, and briny kalamata olives, this recipe keeps the salt in check without compromising on taste. The star of the dish, tender orzo pasta, is perfectly dressed with a zesty lemon-oregano vinaigrette, while fresh parsley and a hint of black pepper enhance every bite. Perfect for meal prep, potlucks, or a light lunch, this wholesome salad comes together in just 25 minutes and is served either chilled or at room temperature. Whether you're watching your sodium intake or simply craving a Mediterranean-inspired delight, this recipe is a must-try! Keywords: low sodium orzo salad, Mediterranean salad recipe, healthy pasta salad, quick and easy Mediterranean recipes.
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Recipe Information
Ingredients
- 1 cup orzo pasta
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.25 cup red onion
- 0.25 cup kalamata olives
- 0.5 cup feta cheese
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 0.25 cup fresh parsley
- 0.25 teaspoon black pepper
Instructions
Bring a large pot of water to a boil. Add the orzo pasta and cook according to package instructions, about 8-10 minutes, until al dente.
While the pasta is cooking, chop the cherry tomatoes in half, peel, and dice the cucumber. Finely chop the red onion and slice the kalamata olives.
Chop the fresh parsley and set aside a quarter-cup for garnish.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, and black pepper to make the dressing.
Once the orzo is cooked, drain and rinse it under cold water to stop the cooking process. Allow it to cool.
In a large bowl, combine the cooled orzo, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
Drizzle the dressing over the salad ingredients and toss gently until everything is well combined.
Let the salad chill in the refrigerator for at least 20 minutes to allow the flavors to meld together.
Before serving, taste the salad and adjust the black pepper if needed. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1509 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.1 g | 98% | |
| Saturated Fat | 17.6 g | 88% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 1593 mg | 69% | |
| Total Carbohydrate | 177.3 g | 64% | |
| Dietary Fiber | 18.9 g | 68% | |
| Total Sugars | 13.4 g | ||
| Protein | 39.4 g | 79% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 558 mg | 43% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 924 mg | 20% | |
*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.
