Mediterranean Orzo Salad
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A light orzo pasta salad with chickpeas, fresh vegetables, olives, and a bright lemon-herb dressing. Refreshing and substantial, it works as a main or side for warm-weather meals.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 6- 400 g uncooked orzo (2.5 cups )
- 1/3 cup diced red onion (55 g )
- 1.5 cups halved cherry or grape tomatoes (225 g )
- 1 cup diced cucumber (150 g)
- 19 oz can chickpeas, drained and rinsed (2.5 cups)
- 6 oz can sliced black olives
- 2 garlic cloves, minced (10 g)
- 2 tbsp lemon zest
- 1/4 cup fresh lemon juice (60 ml )
- 2 tsp dried oregano
- 1 tsp dried dill
- 1/2 tsp salt
- 1/2 tsp black pepper
- 2 tbsp extra virgin olive oil, optional (30 g )
- 175 g firm or extra-firm tofu (pressed (approx. 1/2 cup crumbled))
- 1 tbsp lemon juice
- 1 tbsp white vinegar or apple cider vinegar
- 1 tbsp water
- 1 tsp salt
- 1 tsp garlic powder
At a glance
PER SERVING · TIME 20M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 10m
- Sodium
- 1041mg
- Total sugar
- 10g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 262mg
- Calcium
- 257mg
- Iron
- 6mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 1041MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.