Cold Wild Rice Orzo Salad

Bright, refreshing, and packed with vibrant flavors, this Cold Wild Rice Orzo Salad is the ultimate crowd-pleaser for warm-weather gatherings or easy meal preps. Featuring a hearty combination of nutty wild rice and tender orzo pasta, this salad is studded with crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, and a zesty red onion for a rainbow of textures and colors. Tossed in a tangy homemade lemon-Dijon vinaigrette with a touch of honey, it’s perfectly balanced and irresistibly satisfying. Finished with a sprinkle of fresh parsley, this chilled salad is as nutritious as it is delicious, making it a standout vegetarian dish. Ready in under an hour and perfect for make-ahead meals, this wild rice orzo salad offers a delightful medley of flavors in every bite. Serve it as a side dish at your next barbecue or enjoy it as a light, wholesome lunch!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 1 cup Wild rice
• 1 cup Orzo pasta
• 1 cup Cherry tomatoes
• 1 cup Cucumber
• 1 medium Red bell pepper
• 0.5 small Red onion
• 0.25 cup Fresh parsley
• 3 tablespoons Olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon Honey
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the wild rice under cold water and cook it according to package instructions. This usually takes about 30 minutes. Once cooked, set it aside to cool completely.

Step 2

Bring a medium pot of salted water to a boil and cook the orzo according to package instructions (typically 8-10 minutes). Drain it and rinse with cold water to stop the cooking process. Set it aside to cool.

Step 3

While the rice and orzo are cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, and roughly chop the parsley.

Step 4

In a small mixing bowl, prepare the vinaigrette by whisking together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper.

Step 5

In a large mixing bowl, combine the cooled wild rice, cooled orzo, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley. Mix gently to combine.

Step 6

Pour the vinaigrette over the salad and toss until all ingredients are evenly coated.

Step 7

Cover the salad and refrigerate for at least 1 hour to allow the flavors to meld. Serve chilled and enjoy!

Nutrition Facts

Serving size	(890.6g)

Amount per serving	% Daily Value*
Calories	1804.6

Total Fat 49.7g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 1332.0mg	0%
Total Carbohydrate 305.0g	0%
Dietary Fiber 27.4g	0%
Total Sugars 22.5g
Protein 52.2g	0%

Vitamin D 0IU	0%
Calcium 97.7mg	0%
Iron 11.2mg	0%
Potassium 1379.5mg	0%

*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: 23.8%

Protein: 11.1%

Carbs: 65.0%