Nut-Free Mediterranean Orzo Salad
Bright, vibrant, and full of Mediterranean charm, this Nut-Free Mediterranean Orzo Salad is a deliciously refreshing option for healthy meals or crowd-pleasing side dishes. Featuring tender orzo pasta tossed with juicy cherry tomatoes, crisp English cucumber, zesty red onion, salty Kalamata olives, and creamy feta cheese, it's a feast of textures and flavors in every bite. The tangy homemade lemon vinaigrette, infused with extra virgin olive oil, parsley, garlic, and oregano, ties the dish together beautifully without the need for nuts, making it allergy-friendly and universally enjoyable. Ready in under 30 minutes, this salad is perfect served chilled or at room temperature, making it an ideal choice for picnics, potlucks, or a quick weeknight dinner. With its bold flavors and healthy ingredients, this nut-free Mediterranean recipe is sure to shine on your table!
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Recipe Information
Ingredients
- 8 ounces orzo pasta
- 1 cup cherry tomatoes
- 1 English cucumber
- 0.5 red onion
- 0.5 cup Kalamata olives
- 0.5 cup feta cheese
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 0.25 cup fresh parsley
- 1 teaspoon dried oregano
- 1 clove minced garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
First, bring a large pot of salted water to a boil. Add the orzo pasta and cook it according to the package instructions until it is al dente, usually about 8-10 minutes. Once cooked, drain the orzo and rinse it under cold water to stop the cooking process. Set it aside to cool.
While the orzo is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Halve the Kalamata olives, if they are not already pitted and halved.
In a large mixing bowl, combine the cooked and cooled orzo with the cherry tomatoes, cucumber, olives, red onion, and crumbled feta cheese.
In a small bowl or jar, make the lemon vinaigrette by whisking together the olive oil, lemon juice, chopped parsley, dried oregano, minced garlic, salt, and black pepper.
Pour the vinaigrette over the orzo salad and use a large spoon to gently toss everything together until the ingredients are well coated with the dressing.
Taste and adjust the seasoning with additional salt and pepper if needed.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together. Serve chilled or at room temperature. Enjoy your nut-free Mediterranean orzo salad!
Nutrition Facts
Calories |
1917 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.9 g | 137% | |
| Saturated Fat | 21.8 g | 109% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3548 mg | 154% | |
| Total Carbohydrate | 210.5 g | 77% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 17.6 g | ||
| Protein | 43.9 g | 88% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 644 mg | 50% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 1153 mg | 25% | |
*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.
