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A bright and refreshing Mediterranean-inspired pasta salad perfect for any gathering. Tender orzo is tossed with crisp cucumber, juicy tomatoes, salty feta, and protein-rich chickpeas, all brought together with a zesty lemon-herb vinaigrette. Ready in under 30 minutes, it's an ideal side dish or light main course.
Cook the orzo: Bring a large pot of water to a rolling boil. Add 1 tbsp of salt, then stir in the orzo pasta. Cook according to package directions until al dente, typically 8-10 minutes. Drain the orzo in a colander and immediately rinse with cold water to stop the cooking process and prevent clumping. Shake well to remove excess water and set aside.
Prepare the vinaigrette: While the orzo cooks, prepare the dressing. In a medium bowl or a jar with a tight-fitting lid, combine the extra virgin olive oil, fresh lemon juice, lemon zest, minced garlic, and Dijon mustard. Whisk or shake vigorously for about 30 seconds until the dressing is well-emulsified. Season with 1 tsp salt and 0.5 tsp black pepper.
Combine the salad ingredients: In a large serving bowl, add the cooled orzo, diced English cucumber, halved cherry tomatoes, finely chopped red onion, rinsed chickpeas, chopped fresh parsley, and chopped fresh dill.
Dress and toss: Pour the prepared lemon-herb vinaigrette over the salad ingredients. Toss gently with tongs or large spoons until everything is evenly coated. Add the crumbled feta cheese and give it one final, gentle toss to combine.
Chill and serve: For the best flavor, cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Before serving, taste and adjust seasoning if necessary with more salt, pepper, or a squeeze of lemon juice.
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A bright and refreshing Mediterranean-inspired pasta salad perfect for any gathering. Tender orzo is tossed with crisp cucumber, juicy tomatoes, salty feta, and protein-rich chickpeas, all brought together with a zesty lemon-herb vinaigrette. Ready in under 30 minutes, it's an ideal side dish or light main course.
This mediterranean recipe takes 25 minutes to prepare and yields 8 servings. At 401.45 calories per serving with 10.95g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add 2 cups of shredded rotisserie chicken, grilled shrimp, or flaked salmon to make it a more substantial main course.
Easily make this recipe gluten-free by substituting the orzo with a gluten-free orzo or another small gluten-free pasta shape.
To make this salad vegan, simply omit the feta cheese or replace it with a plant-based feta alternative.
Feel free to add other Mediterranean vegetables like chopped Kalamata olives, artichoke hearts, or diced bell peppers for more flavor and texture.
The chickpeas and fresh vegetables provide a significant amount of dietary fiber, which is essential for digestive health, blood sugar regulation, and promoting a feeling of fullness.
Made with extra virgin olive oil, this salad is a great source of monounsaturated fats, which are known to support cardiovascular health by helping to lower bad cholesterol levels.
Chickpeas are an excellent source of plant-based protein, which is crucial for muscle repair, immune function, and overall body maintenance, making this salad a satisfying vegetarian option.
The abundance of fresh vegetables like tomatoes and cucumber, along with herbs and lemon juice, provides a variety of essential vitamins (like Vitamin C) and antioxidants that help protect the body from cellular damage.
One serving of this Lemon Herb Orzo Salad contains approximately 420 calories, making it a satisfying and balanced option for a meal or side dish.
Yes, this salad is quite healthy. It's packed with fresh vegetables, fiber and protein from chickpeas, and healthy monounsaturated fats from extra virgin olive oil. It offers a good balance of macronutrients and micronutrients.
Absolutely! You can prepare the salad up to 24 hours in advance. For best results, store the dressing separately and toss it with the salad just before serving to keep the vegetables crisp.
Once fully combined, the salad will last for up to 3-4 days in an airtight container in the refrigerator. The vegetables may soften slightly over time, but it will still be delicious.
Yes, if you don't have orzo, you can use other small pasta shapes like ditalini, small shells, or even couscous. Adjust the cooking time according to the package instructions.
This salad is very versatile. It pairs wonderfully with grilled chicken, fish, or shrimp. It's also a fantastic side dish for barbecues, picnics, and potlucks.