Nut-Free Mediterranean Orzo Salad

Elevate your lunch or dinner spread with this vibrant Nut-Free Mediterranean Orzo Salad, a refreshing twist on a classic Mediterranean dish! Bursting with fresh flavors and wholesome ingredients, this recipe features tender orzo pasta tossed with juicy cherry tomatoes, crisp English cucumber, briny Kalamata olives, tangy feta cheese, and aromatic parsley. A zesty homemade lemon vinaigrette made with extra virgin olive oil, freshly squeezed lemon juice, and a hint of garlic ties everything together, delivering the perfect balance of creamy, tangy, and savory elements in every bite. Ready in just 25 minutes, this salad is an ideal make-ahead dish for meal prep, potlucks, or casual gatherings. Plus, as a nut-free option, it’s a safe choice for those with nut allergies without sacrificing on bright Mediterranean flavors! Serve it chilled or at room temperature for a versatile, crowd-pleasing side or light main dish.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 8 ounces orzo pasta
• 1 cup cherry tomatoes
• 1 English cucumber
• 0.5 red onion
• 0.5 cup Kalamata olives
• 0.5 cup feta cheese
• 0.25 cup extra virgin olive oil
• 3 tablespoons lemon juice
• 0.25 cup fresh parsley
• 1 teaspoon dried oregano
• 1 clove minced garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

First, bring a large pot of salted water to a boil. Add the orzo pasta and cook it according to the package instructions until it is al dente, usually about 8-10 minutes. Once cooked, drain the orzo and rinse it under cold water to stop the cooking process. Set it aside to cool.

Step 2

While the orzo is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Halve the Kalamata olives, if they are not already pitted and halved.

Step 3

In a large mixing bowl, combine the cooked and cooled orzo with the cherry tomatoes, cucumber, olives, red onion, and crumbled feta cheese.

Step 4

In a small bowl or jar, make the lemon vinaigrette by whisking together the olive oil, lemon juice, chopped parsley, dried oregano, minced garlic, salt, and black pepper.

Step 5

Pour the vinaigrette over the orzo salad and use a large spoon to gently toss everything together until the ingredients are well coated with the dressing.

Step 6

Taste and adjust the seasoning with additional salt and pepper if needed.

Step 7

Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together. Serve chilled or at room temperature. Enjoy your nut-free Mediterranean orzo salad!

Nutrition Facts

Serving size	1070.6 grams (1070.6g)

Amount per serving	% Daily Value*
Calories	1917

Total Fat 106.90g	137%
Saturated Fat 21.80g	109%
Polyunsaturated Fat 0.50g
Cholesterol 67mg	22%
Sodium 3548mg	154%
Total Carbohydrate 210.50g	77%
Dietary Fiber 25.80g	92%
Total Sugars 17.60g
Protein 43.90g	88%

Vitamin D 12IU	60%
Calcium 645mg	50%
Iron 15mg	83%
Potassium 1153mg	25%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.6%

Protein: 8.9%

Carbs: 42.5%