Are you craving a refreshing salad that combines vibrant colors, fresh ingredients, and Mediterranean flavors? Look no further! Our Mediterranean Orzo Salad with Feta and Olives is just what you need. Bursting with color and packed with crunchy textures, this dish is perfect for a light lunch, a side dish at a summer barbecue, or a meal prep option for the week. The combination of orzo pasta, crunchy veggies, and briny feta cheese and Kalamata olives creates a delightful and satisfying flavor profile. Whether you’re hosting a picnic or simply looking for a quick and nutritious meal, this Mediterranean Orzo Salad will not disappoint.
What is Mediterranean Orzo Salad with Feta and Olives?
This dish is a Mediterranean-inspired salad made with orzo pasta, fresh vegetables, and a tangy, flavorful dressing. The salad features ingredients like cherry tomatoes, cucumbers, roasted red peppers, feta cheese, and Kalamata olives, creating a balanced, vibrant dish. The dressing is made with extra virgin olive oil, fresh lemon juice, and a touch of Dijon mustard to provide a light, zesty flavor that ties everything together.
Origin of the Recipe
The Mediterranean diet is known for its healthy and fresh ingredients, rich in olive oil, fresh vegetables, and lean proteins. While orzo pasta is an Italian invention, it has made its way into various Mediterranean cuisines, becoming a versatile base for both hot and cold dishes. This Mediterranean Orzo Salad with Feta and Olives draws inspiration from the Mediterranean region, incorporating ingredients that are staples in Greek, Italian, and other coastal Mediterranean cuisines. The salad is a perfect example of how simple, fresh ingredients can come together to create a refreshing and flavorful dish.
Ingredients
For the salad:
- 1½ cups (285g) orzo pasta
- 1 cup (150g) cherry tomatoes, halved
- 1 small cucumber, diced
- ½ cup (75g) Kalamata olives, pitted and sliced
- ½ cup (75g) feta cheese, crumbled
- ¼ cup (25g) red onion, finely chopped
- ½ cup (75g) roasted red peppers, chopped (optional but delicious)
- ¼ cup (10g) fresh parsley, chopped
- 2 tbsp fresh basil or mint (optional, for extra freshness)
For the dressing:
- ¼ cup (60ml) extra-virgin olive oil
- 2 tbsp fresh lemon juice (about 1 lemon)
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- ½ tsp dried oregano
- Salt and black pepper, to taste
Step-by-Step Directions and Preparation Method
1: Cook the Orzo
- Begin by bringing a large pot of salted water to a boil. Add the orzo pasta and cook according to package directions (typically 8–10 minutes) until tender.
- Once cooked, drain the orzo and rinse it under cold water to cool it quickly.
- Set the orzo aside to cool slightly while you prepare the other ingredients.
2: Prepare the Dressing
- In a small bowl or jar, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper.
- Whisk the ingredients together until well combined. Taste and adjust the seasoning as necessary, adding more salt or pepper if desired.
3: Assemble the Salad
- In a large mixing bowl, combine the cooked orzo pasta, cherry tomatoes, diced cucumber, sliced Kalamata olives, crumbled feta cheese, finely chopped red onion, and roasted red peppers (if using).
- Add the fresh parsley and basil (or mint), then pour the dressing over the top.
- Gently toss everything together to ensure the pasta and vegetables are evenly coated with the dressing.
4: Chill and Serve
- Once the salad is well mixed, cover the bowl and place it in the refrigerator for at least 30 minutes to allow the flavors to meld together.
- This salad can be served chilled or at room temperature, making it perfect for a variety of occasions.
Tips & Variations
1. Add Protein:
To make the Mediterranean Orzo Salad a more substantial meal, top it with grilled chicken, shrimp, or roasted chickpeas. This will add extra protein to the dish, turning it into a satisfying main course.
2. Make It Vegan:
If you’re following a vegan diet, you can substitute the feta cheese with a plant-based version, or simply omit it. This will still leave you with a tasty and refreshing salad.
3. Boost the Veggies:
To make the salad even more nutritious, consider adding more vegetables such as spinach, arugula, or artichoke hearts. These greens will not only add flavor but also increase the nutritional value of the dish.
4. Meal Prep Tip:
This Mediterranean Orzo Salad makes an excellent meal prep option, as it stays fresh in the fridge for up to 4 days. Pack it in individual containers for easy lunches throughout the week, or serve it as a side dish at your next gathering.
5. Gluten-Free Option:
If you’re looking for a gluten-free version of this recipe, simply use gluten-free orzo or replace the orzo with quinoa. Quinoa will add a slightly different texture but will still provide a nutritious base for the salad.
FAQs (Frequently Asked Questions): Mediterranean Orzo Salad
1. Can I use a different type of pasta instead of orzo?
Yes! While orzo is the traditional pasta used in this recipe, you can substitute it with any small pasta shape, such as farfalle, penne, or fusilli. Just make sure to adjust the cooking time based on the pasta you choose.
2. How long can I store Mediterranean Orzo Salad?
This salad can be stored in an airtight container in the refrigerator for up to 4 days. It’s perfect for meal prep or as leftovers.
3. Can I use canned roasted red peppers?
Yes, canned roasted red peppers work just fine in this recipe. Be sure to drain and chop them before adding them to the salad.
4. Is this salad suitable for vegetarians?
Yes, this salad is vegetarian as it contains feta cheese and no meat or fish. If you’re making it vegan, just substitute the feta with a vegan alternative.
5. Can I make this salad in advance?
Yes, this salad actually tastes even better after sitting for a while, so feel free to prepare it a few hours ahead or even the night before. Just make sure to let it chill in the fridge for at least 30 minutes before serving.
Conclusion: Mediterranean Orzo Salad
In conclusion, Mediterranean Orzo Salad with Feta and Olives is a versatile, delicious, and nutritious dish that’s perfect for a variety of occasions. Whether you’re preparing a quick weeknight dinner, looking for a healthy lunch, or needing a crowd-pleasing side dish for a summer gathering, this salad checks all the boxes. With its fresh vegetables, tangy dressing, and satisfying pasta base, it’s a meal that’s bursting with flavor and color. The recipe is easy to customize, allowing you to add protein, adjust the seasoning, or even make it vegan or gluten-free. No matter how you serve it, this Mediterranean Orzo Salad will always be a hit!
By following this step-by-step guide, you’ll not only enjoy a mouthwatering salad but also be able to make it your own by adding variations. Don’t forget to chill the salad before serving to allow the flavors to come together.
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Mediterranean Orzo Salad with Feta and Olives: A Vibrant and Refreshing Delight
- Total Time: 25 mins
- Yield: 4 servings
- Diet: Vegetarian
Description
This dish is a Mediterranean-inspired salad made with orzo pasta, fresh vegetables, and a tangy, flavorful dressing. The salad features ingredients like cherry tomatoes, cucumbers, roasted red peppers, feta cheese, and Kalamata olives, creating a balanced, vibrant dish. The dressing is made with extra virgin olive oil, fresh lemon juice, and a touch of Dijon mustard to provide a light, zesty flavor that ties everything together.
Ingredients
For the salad:
1½ cups (285g) orzo pasta
1 cup (150g) cherry tomatoes, halved
1 small cucumber, diced
½ cup (75g) Kalamata olives, pitted and sliced
½ cup (75g) feta cheese, crumbled
¼ cup (25g) red onion, finely chopped
½ cup (75g) roasted red peppers, chopped (optional but delicious)
¼ cup (10g) fresh parsley, chopped
2 tbsp fresh basil or mint (optional, for extra freshness)
🍋 For the dressing:
¼ cup (60ml) extra-virgin olive oil
2 tbsp fresh lemon juice (about 1 lemon)
1 tsp Dijon mustard
1 clove garlic, minced
½ tsp dried oregano
Salt and black pepper, to taste
Instructions
Cook the orzo:
Bring a large pot of salted water to a boil.
Add orzo and cook according to package directions (usually 8–10 minutes).
Drain, rinse under cold water, and let cool slightly.
Make the dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper.
Taste and adjust seasoning as needed.
Assemble the salad:
In a large bowl, combine the orzo, tomatoes, cucumber, olives, feta, red onion, roasted red peppers, and herbs.
Pour the dressing over the top and toss gently to coat everything evenly.
Chill and serve:
Let the salad rest in the refrigerator for at least 30 minutes to allow the flavors to blend.
Serve chilled or at room temperature.
Notes
This Mediterranean orzo salad is a bright and flavorful side dish that’s perfect for picnics, potlucks, or a light lunch. For extra zest, drizzle with more lemon juice or a splash of balsamic vinegar, and feel free to add cherry tomatoes, cucumber, or fresh herbs to make it even more vibrant!
- Prep Time: 15 mins
- Cook Time: 10 mins
- Category: Salad
- Method: Boiled & Tossed
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
Keywords: Mediterranean salad with orzo, orzo pasta salad, Greek orzo salad, orzo salad with feta
