This Mediterranean orzo salad is a 20 minute recipe you wont want to miss!! Its easy to throw together with my special trick, and doesnt skimp on flavor. Plus, easily make it vegan using your favorite dairy free cheese!
This salad is perfect for a main meal since its filled with veggies and protein, or make it a side to have on hand all week long. Great for picnics and dinner parties to keep your guests coming back for more!
Step by Step Instructions
- Place spinach, basil, mushrooms and sun dried tomatoes in the bottom of a pasta strainer.
- Drain cooked orzo over the veggies and cover to steam.
- Rinse and transfer to a large bowl with remaining ingredients.
- Toss to combine and enjoy!
What to Serve with Orzo Salad
You can eat this as a meal, but its also great as a side dish! Pair it with any of these plant based recipes for a yummy meal:
This salad tastes great as is, but you can add extra flavor, nutrients, or protein by mixing in any of the following:
- Roasted peppers
- Broccoli
- Peas
- Asparagus
- Artichoke hearts
- Olives
- Lentils
- Your favorite salad dressing
- Slivered almonds
- Hemp seeds
- Sunflower seeds
- Tempeh
- When measuring the spinach and basil make sure to pack it down instead of leaving it loose.
- Dried sun dried tomatoes are easy to use, but if you want you can use jarred instead. Choose ones packed in water to keep it oil free.
- For softer sun dried tomatoes, you can soak them in hot water.
- You may or may not need salt depending on the ingredients you use. Add it to taste.
- Use more garlic powder, lemon pepper and thyme to make it as flavorful as you prefer.
- Find gluten-free orzo if needed.
- Place leftovers in an airtight container.
- Keep refrigerated for up to 3-5 days.
- To serve it warm you can heat it up in a skillet with a little oil or broth, or pop it in the microwave.
- It is not recommended to freeze as the texture of the veggies will change.
Yes, orzo is part of the Mediterranean diet along with fruits, vegetables, seeds and nuts.
Each recipe varies but most contain a variety of veggies, olives, and a zesty dressing.
One of the great things about orzo is that you can enjoy it either hot or cold.
As a general rule of thumb you should cook ¼ cup or dried orzo per person.
Mediterranean Diet 101 | The Authentic Mediterranean Diet
Should you eat orzo every day?
Geraty recommends that half of the grains you consume each day should be whole grains, which leaves plenty of space for delicious more refined grain foods like orzo and other pasta shapes. In more good news, there are whole-grain versions of orzo available. They can be somewhat harder to find, so an online grocer or retailer is a good option.
Is orzo gluten free?
Unfortunately orzo isn’t gluten free. It occurs due to its content of wheat, being similar to rice in appearance but made by the same ingredients of regular pasta. In addition there is a kind of beverage with this same name, made by barley, which is also source of gluten.
What can you eat with orzo?
A handful of orzo makes a simple soup like Pesto Lemon Orzo Soup or Lemon Chicken Orzo Soup incredibly comforting. In a salad, like our Strawberry Orzo Pasta Salad, the tiny pasta soaks up a lemony dressing, providing a savory match for the sweet fresh strawberries.
Should you eat whole-wheat orzo?
Choosing whole-wheat orzo will also help you meet the 2020-2025 Dietary Guidelines for Americans’ recommendation of 3 servings (or 48 grams) of whole grains each day and of 28 to 34 grams of fiber. Pasta such as orzo pairs nicely with other whole foods thanks to its fairly neutral flavor.