Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Overhead view of bowl of Mediterranean orzo salad with tomato, cucumber and olives.

Mediterranean Orzo Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 8 reviews
  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 minutes
  • Yield: 6
  • Category: Salad
  • Cuisine: Mediterranean
  • Diet: Vegan

Description

A delicious orzo salad recipe featuring chickpeas, veggies and a fresh and flavourful lemon herb dressing! This tasty dish is lovely any time of year but wonderfully refreshing for a light main or side during the spring and summer months.


Ingredients

For the Salad

  • 400 g (2.5 cups) uncooked orzo 
  • 1/3 cup (55 g) diced red onion 
  • 1.5 cups (225 g) halved cherry or grape tomatoes 
  • 1 heaping cup (150 g) diced cucumber, seeds removed 
  • 1 19 oz can (540 ml, 2.5 cups) chickpeas, drained and rinsed
  • 1 6 oz can (200 ml) sliced black olives 
  • 2 (10 g) garlic cloves, minced 

For the Dressing

  • 2 tbsp lemon zest
  • 1/4 cup (60 ml) fresh lemon juice 
  • 2 tsp dried oregano 
  • 1 tsp dried dill
  • 1/2 tsp salt 
  • 1/2 tsp black pepper 
  • 2 tbsp (30 g) extra virgin olive oil, optional 

For the Optional Tofu Feta 

  • 175 g firm or extra-firm tofu, pressed (approx. 1/2 cup crumbled)
  • 1 tbsp lemon juice
  • 1 tbsp white vinegar or apple cider vinegar
  • 1 tbsp water
  • 1 tsp salt
  • 1 tsp garlic powder

Instructions

  1. Cook Orzo: In a large pot cook orzo according to package instructions. 
  2. Prepare Vegetables: While the orzo is cooking, add the chickpeas and chopped vegetables to a large mixing bowl and mix throughly. 
  3. Zest Lemon: Use a citrus planer or fine grater to prepare the lemon zest from the peel of the lemon. If you don’t have a fine grater or planer, cut off some of the peel and very finely chop until you have 2 tbsp.
  4. Mix Dressing: Add the zest and the rest of the dressing ingredients to a bowl and whisk together with a fork.
  5. Drain and Rinse Orzo: Once the orzo is cooked, drain and rinse well with cold water until cooled.
  6. Mix Salad: Add the orzo to the bowl with the chopped vegetables and dressing and mix well.
  7. Serve: Serve topped with a sprinkle of the tofu feta.

Notes

Tofu Feta: Press tofu for at least 20 minutes (see instructions on how to press tofu here). Crumble pressed tofu into a container and mix with the rest of the ingredients. Let sit for at least 30 minutes. Sprinkle on salad when serving.

Storing: Store in a sealed container in the fridge for up to 4 days.


Nutrition

  • Serving Size: 1/6th of recipe
  • Calories: 189
  • Sodium: 194 mg
  • Fat: 5 g
  • Carbohydrates: 31 g
  • Fiber: 2 g
  • Protein: 5 g