Mediterranean Orzo Salad
This Mediterranean Orzo Salad is crunchy and fresh and the perfect dish to meal prep or serve at your next gathering, potluck or picnic. Tender orzo, vibrant diced veggies, high protein chickpeas and flavour filled olives are tossed through a red wine vinegar dressing to create this seriously delicious salad with flavour and texture in every bite. Serve it topped with your choice of protein or on it's own for a filling lunch.
Servings: 4
Calories: 549kcal
Equipment
- Large Pot
- Heat proof fine mesh sieve
- Heat proof jug
- Sharp knife
- Chopping Board
- Large mixing bowl or salad bowl
Ingredients
- 340 grams gluten free orzo 1 2/3 cups
- 1 bunch asparagus woody ends trimmed, cut into 2 cm pieces
- 225 grams cooked chickpeas 400 gram can drained and rinsed
- 1 red capsicum core removed and diced
- 1 yellow capsicum core removed and diced
- 1/2 cup kalamata olives pitted and sliced
- 60 grams baby spinach roughly chopped
- Small bunch fresh dill roughly chopped
Red wine vinegar dressing
- 30 mL red wine vinegar
- 2 teaspoons lemon juice
- 2 teaspoons pure maple syrup
- 1 small French shallot finely diced
- ¼ teaspoon mixed Italian herb blend
- 40 mL olive oil extra virgin
Instructions
- Fill a large pan 2/3 of the way with water. Place on the stove and bring to a boil. Once boiling, add a generous amount of sea salt and then the orzo. Cook the orzo until just tender (al dente). Turn off the heat and strain through a heat proof colander. Rinse under cold water and then set aside to cool to room temperature. Once cooled add to a large salad bowl.
- Add the asparagus to a heat proof bowl or jug. Top with boiling water and then immediately strain through a heat proof sieve. Run the asparagus under cold water to cool. Add the asparagus to the salad bowl.
- To make the dressing, add the red wine vinegar, lemon juice, maple syrup, French shallot, dried herbs and olive oil to a small jar. Place the lid on and shake vigorously to combine. Add salt to taste.
- To the salad bowl add the chickpeas, capsicum, olives, baby spinach and dill. Pour over the dressing and toss to combine.
Notes
Nutrition facts are an estimate only.
Storage
To meal prep, divide between four airtight containers and store in the fridge for up to 4 days.Nutrition
Calories: 549kcal | Carbohydrates: 88g | Protein: 18g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Sodium: 288mg | Potassium: 613mg | Fiber: 9g | Sugar: 9g | Vitamin A: 2512IU | Vitamin C: 99mg | Calcium: 83mg | Iron: 4mg