High Protein Mediterranean Orzo Salad

Elevate your mealtime with this High Protein Mediterranean Orzo Salad, a vibrant and nourishing blend of Mediterranean-inspired flavors. Packed with protein-rich chickpeas, al dente orzo pasta, and fresh, crisp vegetables like cherry tomatoes, cucumber, and red onion, this salad is both satisfying and light. The tangy crumbled feta, briny black olives, and a zesty lemon-olive oil dressing infused with garlic and oregano bring every bite to life. Perfect as a wholesome main dish or a refreshing side, this easy-to-make recipe is ready in just 25 minutes and ideal for meal prep. Serve it chilled to let the bold flavors meld beautifully, making it a must-try for healthy lunches, picnics, or dinner parties.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup orzo pasta
• 1 cup chickpeas, canned and drained
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced
• 0.5 medium red onion, finely chopped
• 0.5 cup black olives, sliced
• 0.5 cup feta cheese, crumbled
• 0.25 cup parsley, chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Bring a pot of salted water to a boil and cook the orzo pasta according to the package instructions, usually about 7-10 minutes, until al dente. Drain and rinse under cold water to stop the cooking process.

Step 2

In a large bowl, combine the cooked orzo, chickpeas, cherry tomatoes, cucumber, red onion, black olives, feta cheese, and parsley.

Step 3

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to make the dressing.

Step 4

Pour the dressing over the orzo mixture and toss well to combine, ensuring all the ingredients are coated evenly.

Step 5

Taste and adjust seasoning if necessary, adding more salt or lemon juice to taste.

Step 6

Chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

Step 7

Serve the salad cold, garnished with additional parsley or feta cheese, if desired.

Nutrition Facts

Serving size	(1206.1g)

Amount per serving	% Daily Value*
Calories	1992.5

Total Fat 97.5g	0%
Saturated Fat 27.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 100mg	0%
Sodium 3826.4mg	0%
Total Carbohydrate 236.3g	0%
Dietary Fiber 33.8g	0%
Total Sugars 24.9g
Protein 61.7g	0%

Vitamin D 0IU	0%
Calcium 926.1mg	0%
Iron 19.0mg	0%
Potassium 2069.3mg	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: 42.4%

Protein: 11.9%

Carbs: 45.7%