Description
Fresh and vibrant Mediterranean Orzo Salad featuring tender orzo pasta, crunchy vegetables, salty kalamata olives, and creamy plant-based feta, tossed in a zesty lemon and apple cider vinegar dressing. Perfect for quick lunches, side dishes, or healthy meal prep with balanced nutrition and bold flavors.
Ingredients
Scale
Main Ingredients
- 1 cup orzo pasta
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/2 cup kalamata olives, chopped
- 1/4 cup red onion, finely chopped
- 1/2 cup plant-based feta, crumbled
- 1/4 cup fresh parsley, roughly chopped
Dressing Ingredients
- 3 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar (natural)
- 1 clove garlic, finely minced (natural)
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Cook the Orzo: Bring a large pot of salted water to a boil. Add the orzo pasta and cook according to package instructions until al dente. Drain and rinse under cold water to stop the cooking and cool the pasta completely, then transfer to a large mixing bowl.
- Prepare the Vegetables: While the orzo cooks, halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and roughly chop the fresh parsley. Add all these to the bowl with the cooled orzo.
- Make the Dressing: In a small bowl, whisk together fresh lemon juice, extra virgin olive oil, apple cider vinegar (natural), finely minced garlic (natural), salt, and freshly ground black pepper until well combined and slightly emulsified.
- Combine and Toss: Pour the dressing over the orzo and vegetables. Add the chopped kalamata olives and crumbled plant-based feta. Gently toss everything together until every bite is coated with the zesty dressing and creamy feta.
- Taste and Adjust: Taste your salad and adjust the seasoning if needed, adding more salt, pepper, or lemon juice to brighten the flavors. Garnish with extra fresh parsley if desired and serve immediately or chill for later.
Notes
- Cook pasta al dente for a pleasant bite and to prevent sogginess.
- Rinse orzo with cold water immediately after cooking to cool and stop cooking.
- Toss salad gently to preserve the shape and texture of ingredients.
- Prepare ahead and chill for a few hours to help flavors develop and deepen.
- Use fresh lemon juice for the best brightness in the dressing.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Appetizers
- Method: Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 4g
- Sodium: 320mg
- Fat: 14g
- Saturated Fat: 2.5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 7g
- Cholesterol: 0mg
Keywords: Mediterranean salad, orzo salad, plant-based feta, healthy lunch, quick salad, vegan salad, Mediterranean diet, easy recipe, gluten free option
