Low Sodium Mediterranean Orzo Salad

Light, refreshing, and packed with vibrant Mediterranean flavors, this Low Sodium Mediterranean Orzo Salad is a healthy twist on a classic favorite. Perfect for those seeking a heart-friendly option, this recipe swaps high-sodium ingredients for wholesome alternatives without sacrificing taste. Tender orzo pasta is tossed with juicy cherry tomatoes, crisp cucumber, tangy red onion, briny kalamata olives, and creamy feta cheese, all elevated by a zesty lemon-oregano dressing. Fresh parsley adds a burst of color and herbal brightness, while a touch of black pepper enhances the flavors. Ready in just 25 minutes, this easy-to-make dish is perfect as a side or light main course, served chilled or at room temperature. Packed with fresh vegetables and bold flavors, it’s a must-have for your next potluck, picnic, or weeknight dinner.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup orzo pasta
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.25 cup red onion
• 0.25 cup kalamata olives
• 0.5 cup feta cheese
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 0.25 cup fresh parsley
• 0.25 teaspoon black pepper

Directions

Step 1

Bring a large pot of water to a boil. Add the orzo pasta and cook according to package instructions, about 8-10 minutes, until al dente.

Step 2

While the pasta is cooking, chop the cherry tomatoes in half, peel, and dice the cucumber. Finely chop the red onion and slice the kalamata olives.

Step 3

Chop the fresh parsley and set aside a quarter-cup for garnish.

Step 4

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

Step 5

Once the orzo is cooked, drain and rinse it under cold water to stop the cooking process. Allow it to cool.

Step 6

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

Step 7

Drizzle the dressing over the salad ingredients and toss gently until everything is well combined.

Step 8

Let the salad chill in the refrigerator for at least 20 minutes to allow the flavors to meld together.

Step 9

Before serving, taste the salad and adjust the black pepper if needed. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(807.0g)

Amount per serving	% Daily Value*
Calories	1509.2

Total Fat 76.1g	0%
Saturated Fat 17.6g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 1592.6mg	0%
Total Carbohydrate 177.3g	0%
Dietary Fiber 18.9g	0%
Total Sugars 13.4g
Protein 39.4g	0%

Vitamin D 12IU	0%
Calcium 557.5mg	0%
Iron 11.9mg	0%
Potassium 923.7mg	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: 44.1%

Protein: 10.2%

Carbs: 45.7%