Greek orzo Salad with Feta: A Delicious Mediterranean Delight

Written by EVA

Greek Orzo Salad with Feta is a refreshing and nutrient-packed dish that captures the essence of Mediterranean flavors. This vibrant salad is loaded with fresh vegetables, tangy feta cheese, and orzo pasta, creating a perfect balance of textures and flavors. Whether you’re looking for a light lunch, a side dish for a summer barbecue, or a healthy meal prep option, this Greek-inspired salad is a perfect choice.

In this article, we’ll explore the ingredients that make up this classic dish, the health benefits of Greek orzo Salad, and answer some common questions about the calorie content and nutritional value of a feta orzo salad.

For a refreshing drink to pair with this salad, check out our Brazilian Pink Salt Drink Recipe, which complements the Mediterranean-inspired flavors.

Greek Orzo Salad with Feta: A Delicious Mediterranean Delight

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Greek Orzo Salad with Feta is a vibrant, refreshing dish that combines orzo pasta, feta cheese, fresh vegetables, and a Mediterranean dressing. It’s a perfect side dish, lunch option, or meal prep idea.

• Total Time: 20 minutes
• Yield: 4 servings 1x

Ingredients

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• 1 cup cooked orzo pasta
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/4 cup feta cheese, crumbled
• 2 tablespoons extra virgin olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped (optional)

Instructions

1. Cook the orzo according to package instructions. Drain and rinse under cold water to cool.
2. In a large bowl, combine the cooked orzo, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
3. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
4. Pour the dressing over the salad and toss until well coated.
5. Garnish with fresh parsley if desired, and serve immediately. Alternatively, refrigerate the salad for about 30 minutes to let the flavors meld together.

Notes

This salad can be made ahead of time and stored in the fridge for up to 3 days. Perfect for meal prep!

• Author: EVA
• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Category: Salad
• Method: Mixed
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 5g
• Sodium: 500mg
• Fat: 22g
• Saturated Fat: 5g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 32g
• Fiber: 4g
• Protein: 9g
• Cholesterol: 25mg

Keywords: orzo, feta, salad, Mediterranean, healthy meal, side dish

What Goes Into a Greek Salad with Feta Cheese?

A traditional Greek Orzo salad, known as Horiatiki, usually features fresh vegetables like tomatoes, cucumbers, red onions, and Kalamata olives, topped with a generous serving of feta cheese. The addition of orzo pasta in this variation takes the salad to another level, making it heartier while still maintaining that classic Mediterranean taste.

Here are the key ingredients for a Greek Orzo Salad with Feta:

1. Orzo Pasta

Orzo is a type of pasta that resembles rice in shape and size. It is the base of this Greek-inspired salad and provides a satisfying, chewy texture. Orzo absorbs the flavors of the ingredients around it, making it an ideal canvas for Mediterranean seasonings and vegetables.

2. Feta Cheese

Feta cheese is a key component of Greek cuisine. It is a crumbly, brined cheese made from sheep’s milk or a mixture of sheep and goat’s milk. Feta adds a tangy, salty flavor to the salad and complements the fresh vegetables and orzo perfectly.

3. Fresh Vegetables

A Greek Orzo salad is known for its colorful vegetables, and this recipe doesn’t disappoint. Common vegetables include:

• Cucumbers – Refreshing and hydrating, cucumbers add a cool crunch to the salad.
• Tomatoes – Juicy and sweet, tomatoes bring vibrant color and a burst of flavor.
• Red Onions – Thinly sliced red onions add a sharp, tangy bite that complements the other ingredients.
• Kalamata Olives – These olives are an essential part of Greek cuisine, adding a salty and slightly bitter flavor to the salad.

4. Olive Oil and Lemon Dressing

A simple dressing made from extra virgin olive oil, fresh lemon juice, oregano, and a pinch of salt and pepper ties everything together. This combination enhances the freshness of the vegetables and complements the tanginess of the feta cheese.

5. Fresh Herbs

Adding fresh herbs like oregano or parsley to the salad brings an extra burst of flavor. Oregano is a staple herb in Greek cooking, adding an earthy, slightly bitter note that elevates the salad’s taste.

For more Mediterranean-inspired dishes, check out our Greek Mounjaro Recipe for a flavorful and healthy meal that celebrates the ingredients of the region.

Is Greek Orzo Good for You?

Greek Orzo Salad with Feta is not only delicious but also offers several health benefits, making it a great option for those looking to maintain a balanced diet. Here’s why Greek orzo Salad can be a healthy addition to your meals:

1. High in Carbohydrates

Orzo is a carbohydrate-rich food, which provides a source of energy. Carbohydrates are the body’s primary energy source, making orzo an excellent choice for fueling your day. Pairing it with vegetables and protein-rich feta cheese helps create a balanced meal.

2. Source of Fiber

Orzo, especially if you use whole-grain orzo, is a good source of fiber. Fiber is important for digestive health, helps keep you full for longer periods, and supports healthy cholesterol levels. The fresh vegetables in the salad also contribute to the fiber content, enhancing the salad’s overall health benefits.

3. Rich in Healthy Fats

The addition of extra virgin olive oil in the dressing brings healthy monounsaturated fats to the dish. Olive oil is a staple in the Mediterranean diet and has been shown to support heart health by reducing bad cholesterol levels and improving circulation.

4. Packed with Antioxidants

The vegetables and fresh herbs in the Greek orzo salad are rich in antioxidants, which help combat oxidative stress and protect the body from harmful free radicals. For instance, tomatoes are rich in lycopene, a powerful antioxidant that has been linked to reducing the risk of chronic diseases like heart disease and cancer.

5. Source of Protein

Feta cheese, made from sheep or goat’s milk, is a good source of protein and calcium, which are essential for muscle repair, bone health, and immune function. Protein also helps with satiety, keeping you fuller for longer.

While Greek orzo salad is a nutritious and well-balanced dish, portion size should be considered, especially for those monitoring calorie intake or managing specific health conditions.

How Many Calories Are in a Feta Orzo Salad?

The calorie content of a Greek Orzo Salad with Feta can vary depending on the serving size and the specific ingredients used. Here’s an estimate of the calorie breakdown for a typical serving:

1. Orzo Pasta

A 1-cup serving of cooked orzo pasta contains approximately 200 calories. Orzo is primarily composed of carbohydrates, which contribute the majority of its calorie content.

2. Feta Cheese

A 1-ounce serving of feta cheese contains about 75 calories. Feta is a calorie-dense cheese due to its fat content, but it also provides protein and calcium, making it a worthwhile addition to the salad.

3. Vegetables

Fresh vegetables like tomatoes, cucumbers, and onions are very low in calories. A 1/2 cup of chopped tomatoes contains about 16 calories, and cucumbers and onions add minimal calories to the dish.

4. Olive Oil and Dressing

A typical serving of olive oil (1 tablespoon) contains around 120 calories. While this adds healthy fats, it’s important to monitor the amount of oil used to control calorie intake.

5. Total Calories

A serving of Greek Orzo Salad with Feta (approximately 1 to 1.5 cups) typically contains around 300–400 calories, depending on the amount of olive oil, feta, and orzo used. To keep the calorie count in check, consider reducing the amount of olive oil or feta, or use whole-wheat orzo for added fiber.

For those seeking lighter options or reducing calorie intake, explore our Apple Cider Vinegar Detox Drink, which can complement the salad and promote healthy digestion.

How to Make Greek Orzo Salad with Feta

Here’s a simple recipe to create your own Greek Orzo Salad with Feta:

Ingredients:

• 1 cup cooked orzo pasta
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/4 cup feta cheese, crumbled
• 2 tablespoons extra virgin olive oil
• Juice of 1 lemon
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped (optional)

Instructions:

1. Cook the orzo according to package instructions. Drain and rinse under cold water to cool.
2. In a large bowl, combine the cooked orzo, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
3. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
4. Pour the dressing over the salad and toss until well coated.
5. Garnish with fresh parsley if desired, and serve immediately. Alternatively, refrigerate the salad for about 30 minutes to let the flavors meld together.

This Greek Orzo Salad with Feta is a refreshing, satisfying dish that’s perfect for meal prep, lunch, or a light dinner. You can easily make it ahead of time and store it in the fridge for up to 3 days.

FAQ Section

Conclusion

Greek Orzo Salad with Feta is a delightful dish that’s both nutritious and satisfying. With its combination of whole grains, healthy fats, vegetables, and protein, it’s perfect for those looking for a healthy, balanced meal. This salad not only provides essential nutrients but also supports weight management, heart health, and digestive wellness.

To complement this dish, check out our Pink Salt Weight Loss Drink for an added boost to your healthy eating journey.

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