Mediterranean orzo salad with feta, olives and capers

Delight in a vibrant and zesty Mediterranean orzo salad, featuring gluten-free pasta, tangy feta, briny olives, and capers. Enhanced with fresh cherry tomatoes, parsley, and a citrusy lemon honey dressing, this refreshing dish is perfect for any occasion.

  • 07 Feb 2025
  • Cook time 12 min
  • Prep time 20 min
  • 4 Servings
  • 12 Ingredients

Mediterranean orzo salad with feta, olives and capers

This Mediterranean orzo salad is a vibrant and refreshing dish perfect for a light lunch or a side to complement your main meals. Packed with flavors from feta cheese, olives, capers, and fresh parsley, this salad brings a burst of Mediterranean warmth to your table. It's also gluten-free, making it suitable for those with specific dietary needs.

Ingredients:

6 oz gluten-free pasta
170g
1/4 cup lemon juice
60g
1 dash salt
0.40g
1 dash black pepper
1/10g
1 tsp honey
7g
1 garlic clove
3g
1/4 cup olive oil
55g
1.50 cups cherry tomatoes
220g
1/4 cup olives
33g
1/2 cup feta cheese
72g
1/4 cup fresh parsley
16g
2 tbsp capers
18g

Instructions:

1. Cook the Orzo:
- Bring a pot of salted water to a boil.
- Add the gluten-free orzo pasta and cook according to the package instructions until al dente.
- Drain the orzo and rinse under cold water to stop the cooking process. Set aside to cool completely.
2. Prepare the Dressing:
- In a small bowl or jar, combine the lemon juice, a dash of salt and black pepper, honey, and minced garlic clove.
- Slowly whisk in the olive oil until the dressing is well combined. Alternatively, you can shake all the ingredients in a jar with a lid until emulsified.
3. Mix the Salad:
- In a large bowl, combine the cooled orzo, cherry tomatoes, sliced olives, crumbled feta cheese, chopped fresh parsley, and capers.
- Pour the prepared dressing over the salad.
4. Toss and Serve:
- Gently toss all the ingredients together until well coated with the dressing and evenly mixed.
- Taste and adjust the seasoning with additional salt and pepper if needed.
5. Chill (Optional):
- If time allows, refrigerate the salad for at least 30 minutes to let the flavors meld together. However, it can also be served immediately.
6. Serve:
- Transfer to a serving bowl or plate.
- Garnish with additional parsley or feta if desired.

Tips:

- Cook the gluten-free orzo according to the package instructions for the best texture. Be sure to rinse it under cold water to stop the cooking process and to keep it from becoming mushy.

- For more flavor, allow the salad to sit in the refrigerator for at least an hour before serving. This gives the ingredients time to meld together for a more robust taste.

- Feel free to add other Mediterranean ingredients like cucumbers, red onions, or bell peppers to enhance the salad's texture and flavor.

- You can make a vegan version of this salad by substituting the feta cheese with a plant-based alternative.

- Store any leftovers in an airtight container in the refrigerator for up to three days. Give it a quick toss before serving again.

Your Mediterranean orzo salad is now ready to serve. This dish offers a harmonious blend of tangy, savory, and fresh flavors that will transport your taste buds to the sunny shores of the Mediterranean. Enjoy it on its own or pair it with grilled meats or fish for a complete meal.

Nutrition Facts
Serving Size170 grams
Energy
Calories 160kcal8%
Protein
Protein 4.92g3%
Carbohydrates
Carbohydrates 22g7%
Fiber 1.74g5%
Sugar 3.36g3%
Fat
Fat 20g22%
Saturated 4.68g16%
Cholesterol 16mg-
Vitamins
Vitamin A 63ug7%
Choline 10mg2%
Vitamin B1 0.08mg7%
Vitamin B2 0.22mg17%
Vitamin B3 0.72mg5%
Vitamin B6 0.16mg10%
Vitamin B9 27ug6%
Vitamin B12 0.32ug13%
Vitamin C 18mg21%
Vitamin E 0.57mg4%
Vitamin K 70ug56%
Minerals
Calcium, Ca 120mg9%
Copper, Cu 0.10mg11%
Iron, Fe 1.24mg11%
Magnesium, Mg 20mg5%
Phosphorus, P 100mg8%
Potassium, K 200mg6%
Selenium, Se 3.99ug7%
Sodium, Na 430mg28%
Zinc, Zn 0.84mg8%
Water
Water 120g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Garlic-basil tomato salmon with garbanzo beans

Perfect for a nutritious weeknight dinner.

26 Apr 2025

Tilapia with kale and tomato

Perfect for a nutritious weeknight meal.

05 Feb 2025

Beef and pumpkin moussaka

Ideal for a cozy dinner, this recipe is sure to become a family favorite.

28 Mar 2025

Basil-lemon chicken with garlic and red pepper

A perfect balance of flavors for a delicious, healthy meal in under 30 minutes.

08 Apr 2025

Feta-crusted chicken breasts

Ready in under an hour and sure to impress.

01 Feb 2025

Aioli

Ready in minutes.

06 Mar 2025

Paprika chicken hummus bowl with spinach and red onion

Perfect for a nutritious lunch or dinner.

24 Feb 2025

Roast pumpkin, spinach and pomegrante couscous

Perfect as a vibrant side dish or a satisfying vegetarian main course.

11 Apr 2025

Posts