Nut-Free Mediterranean Orzo Pasta Salad
Brighten up your table with this Nut-Free Mediterranean Orzo Pasta Salad—a vibrant, protein-packed dish that combines the bold, tangy flavors of the Mediterranean, all without the worry of nuts! This quick and easy recipe is loaded with fresh vegetables like cherry tomatoes, crunchy cucumbers, and red bell peppers, paired perfectly with salty Kalamata olives, creamy feta cheese, and fragrant fresh herbs like parsley and dill. The star of the show, orzo pasta, is tossed in a zesty lemon-olive oil dressing enhanced with garlic and oregano, making it a refreshing and wholesome side or main dish. Ready in just 25 minutes and perfect for meal prep, potlucks, or weekday lunches, this nut-free recipe is as versatile as it is delicious. Whether enjoyed chilled or at room temperature, it's a crowd-pleaser you'll want to make again and again!
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Recipe Information
Ingredients
- 1.5 cups Orzo pasta
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 0.5 small Red onion
- 0.75 cup Kalamata olives
- 0.5 cup Feta cheese
- 0.25 cup Fresh parsley
- 2 tablespoons Fresh dill
- 0.25 cup Lemon juice
- 0.25 cup Olive oil
- 0.5 teaspoon Garlic powder
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Bring a large pot of salted water to a boil. Add the orzo pasta and cook according to the package instructions until al dente, about 8-10 minutes.
While the orzo is cooking, halve the cherry tomatoes, dice the cucumber and red bell pepper, and thinly slice the red onion.
Once the orzo is cooked, drain it well, then rinse it under cold water to stop the cooking process. Drain thoroughly and transfer to a large mixing bowl.
To the orzo in the bowl, add the cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, and crumbled feta cheese.
In a small bowl, whisk together lemon juice, olive oil, garlic powder, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss gently until all ingredients are evenly mixed and coated.
Chop the fresh parsley and dill, then sprinkle them over the salad. Toss again to distribute the herbs throughout the salad.
Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
2370 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 123.9 g | 159% | |
| Saturated Fat | 24.5 g | 123% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4206 mg | 183% | |
| Total Carbohydrate | 271.7 g | 99% | |
| Dietary Fiber | 34.8 g | 124% | |
| Total Sugars | 20.8 g | ||
| Protein | 53.7 g | 107% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 711 mg | 55% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 1268 mg | 27% | |
*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.
