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Overhead view of bowl of Mediterranean orzo salad with tomato, cucumber and olives.

Mediterranean Orzo Salad

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 minutes
  • Yield: 6 1x
  • Category: Salad
  • Cuisine: Mediterranean
  • Diet: Vegan

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.


Scale

Ingredients

For the Salad

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

For the Dressing

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

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. In a large pot cook orzo according to package instructions. 
  2. While the orzo is cooking, add the chickpeas and chopped vegetables to a large mixing bowl and mix throughly. 
  3. 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. Add the zest and the rest of the dressing ingredients to a bowl and whisk together with a fork.
  4. Once the orzo is cooked, drain and rinse well with cold water until cooled.
  5. Mix with the chopped vegetables and dressing.
  6. 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

Keywords: mediterranean orzo salad, vegan orzo salad