This Mediterranean Orzo Salad is a symphony of fresh flavors and textures. The tender orzo pasta absorbs the zesty lemon dressing beautifully, while crisp cucumbers, juicy tomatoes, and tangy feta cheese add a delightful contrast. Kalamata olives and sun-dried tomatoes bring a briny depth, making every bite a burst of Mediterranean goodness.
Whether you’re serving this as a refreshing side or making it the star of your meal, it’s a light yet satisfying dish that comes together effortlessly. Perfect for summer picnics, barbecues, or even meal prep, this vibrant orzo salad is sure to be a hit at any gathering.
Full Recipe:
Ingredients:
For the Dressing:
- ½ cup olive oil
- 3 tablespoons lemon juice
- 1 tablespoon lemon zest
- 1 tablespoon white wine vinegar
- 2 teaspoons dijon mustard
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon sugar
- ¼ teaspoon red pepper flakes
For the Salad:
- 8 ounces orzo pasta (about 1 ¼ cups uncooked pasta)
- 1 cup cucumbers, chopped
- ½ cup cherry tomatoes, halved
- ½ cup red onion, thinly sliced
- ½ cup kalamata olives, pitted and halved
- ¼ cup oil-packed sun-dried tomatoes, sliced
- 1 cup red bell pepper, diced
- ¼ cup Italian parsley, chopped
- 1 cup feta cheese, crumbled
Directions:
- Cook the orzo pasta according to the package directions. Drain and rinse under cold water. Let it drain well and transfer to a large bowl.
- While the pasta cooks, prepare the dressing by whisking together the olive oil, lemon juice, lemon zest, white wine vinegar, dijon mustard, oregano, salt, pepper, sugar, and red pepper flakes in a small bowl.
- Pour the dressing over the cooked orzo pasta and toss to coat.
- Fold in the cucumbers, tomatoes, red onion, kalamata olives, sun-dried tomatoes, bell peppers, and parsley.
- Gently fold in the crumbled feta cheese.
- Serve immediately or cover and refrigerate for up to 5 days.
Prep Time: 15 minutes | Cooking Time: 10 minutes | Total Time: 25 minutes
Kcal: 416 kcal | Servings: 6 cups
Mediterranean Orzo Salad: A Refreshing and Flavorful Dish
Mediterranean cuisine is known for its fresh ingredients, vibrant flavors, and healthy combinations, and Mediterranean Orzo Salad is a perfect example of this. This dish is a colorful, refreshing, and light yet satisfying salad that brings together the best of Mediterranean flavors.
Whether you’re looking for a quick weekday lunch, a crowd-pleasing side dish, or a healthy meal prep option, this orzo salad checks all the boxes. With crisp cucumbers, juicy tomatoes, tangy feta cheese, and a bright lemon dressing, every bite is packed with fresh goodness.
What is Orzo?
Orzo is a type of pasta that looks similar to rice but has a tender, pasta like texture. It is commonly used in soups, salads, and casseroles, especially in Mediterranean and Italian cuisine. Despite its small size, orzo absorbs flavors well, making it a fantastic base for salads like this one.
One of the best things about orzo is its versatility. It can be served hot or cold, and it pairs well with a wide range of ingredients, from fresh herbs to roasted vegetables, seafood, and proteins like grilled chicken or shrimp.
Why You’ll Love Mediterranean Orzo Salad
- Packed with Fresh Ingredients – This salad features a mix of crisp vegetables, briny olives, and creamy feta cheese, creating a delicious balance of flavors and textures.
- Light Yet Satisfying – Orzo provides just the right amount of heartiness, while the fresh veggies keep it light and refreshing.
- Easy to Prepare – With minimal cooking involved, you can make this salad quickly and easily.
- Great for Meal Prep – It stays fresh in the fridge for days, making it perfect for meal planning.
- Customizable – You can add proteins like grilled chicken or shrimp, swap in different veggies, or change up the dressing to suit your taste.
The Mediterranean Influence
This orzo salad is inspired by traditional Mediterranean flavors. The Mediterranean diet is celebrated for its health benefits, as it focuses on whole foods, lean proteins, healthy fats, and fresh produce. This salad aligns perfectly with that approach, featuring ingredients commonly used in Greek and Mediterranean cooking.
Key Mediterranean flavors in this dish include:
- Lemon and Olive Oil – A classic combination that brings out the natural flavors of fresh vegetables.
- Feta Cheese – Adds a tangy, salty contrast to the crisp vegetables.
- Kalamata Olives – A staple in Greek salads, these olives provide a rich, briny flavor.
- Sun-Dried Tomatoes – Intensely flavorful and slightly sweet, they add depth to the salad.
- Fresh Parsley – A fragrant herb that brightens the dish.
How to Serve Mediterranean Orzo Salad
One of the best things about this salad is its versatility. Here are some great ways to enjoy it:
- As a Side Dish – This salad pairs wonderfully with grilled meats, seafood, or kebabs.
- As a Main Course – Add grilled chicken, shrimp, chickpeas, or tofu for a complete and satisfying meal.
- At a Picnic or Potluck – Since it tastes great cold or at room temperature, it’s an excellent option for gatherings.
- For Meal Prep – Make a big batch at the beginning of the week for easy, ready-to-eat meals.
Customization Ideas
If you love experimenting in the kitchen, there are plenty of ways to make this salad your own. Here are a few ideas:
- Switch Up the Cheese – Try goat cheese or mozzarella instead of feta.
- Add More Veggies – Bell peppers, artichokes, or roasted zucchini would be delicious additions.
- Make it Protein-Packed – Add grilled chicken, shrimp, or even canned tuna for extra protein.
- Try a Different Dressing – Instead of lemon dressing, you can use a balsamic vinaigrette or a yogurt-based dressing.
- Use a Different Grain – If you don’t have orzo, you can substitute with quinoa, couscous, or farro.
How Long Does Mediterranean Orzo Salad Last?
This salad can be stored in an airtight container in the refrigerator for up to 5 days. The flavors meld beautifully over time, making it a great make ahead dish. Before serving, give it a quick stir to redistribute the dressing and freshen up the flavors.
If you want to prepare the salad ahead of time but keep it as fresh as possible, you can store the dressing separately and mix it in just before serving.
Health Benefits of Mediterranean Orzo Salad
This dish is not only delicious but also packed with nutrients. Here’s what makes it a healthy choice:
- Rich in Antioxidants – Tomatoes, cucumbers, and olives provide powerful antioxidants that support overall health.
- Heart-Healthy Fats – Olive oil and feta cheese contain good fats that support heart health.
- High in Fiber – The vegetables and whole grain orzo contribute fiber, which promotes digestion and satiety.
- Protein-Packed – Adding a protein source like chickpeas or chicken makes this a well-rounded, nutritious meal.
The Perfect Dish for Any Occasion
Whether you’re making a simple weekday meal, preparing for a summer picnic, or looking for a colorful side dish for your dinner party, Mediterranean Orzo Salad is always a great choice. It’s light, refreshing, and incredibly easy to customize.
This salad captures the essence of Mediterranean cuisine with its bright flavors and fresh ingredients, making it a staple dish for anyone who loves wholesome and delicious food.
Conclusion
Mediterranean Orzo Salad is a must-try for anyone who loves bold flavors and easy-to-make meals. With a mix of fresh vegetables, creamy feta, and a tangy lemon dressing, it’s a perfect dish that fits any occasion. It’s healthy, flavorful, and versatile enough to suit different dietary preferences.
Make a batch today and enjoy the refreshing taste of the Mediterranean in every bite!