This Mediterranean Orzo Salad is a fresh, vibrant dish packed with crisp vegetables, briny olives, and creamy feta cheese. Perfect as a light lunch, side dish, or meal prep option, this orzo pasta salad is bursting with Mediterranean flavors. It’s easy to make, full of texture, and even better the next day!

Full Recipe:

Ingredients

For the Salad:

16 ounces orzo pasta
3 cups baby spinach leaves, torn into large pieces
1 ½ cups red bell pepper, chopped
1 cup cucumber, diced and seeded
¾ cup red onion, diced
5 ounces Castelvetrano green olives, halved
5 ounces Kalamata olives, halved
7 ounces feta cheese, crumbled

For the Dressing:

½ cup canola oil
¼ cup olive oil
1 lemon, juiced
1 ½ teaspoons oregano
1 teaspoon kosher salt
1 teaspoon black pepper

Directions

Cook the Orzo: Bring a pot of salted water to a boil and cook orzo for 10 minutes. Drain, rinse with cold water, and let cool.
Prepare the Vegetables: Chop the bell pepper, cucumber, red onion, and olives into bite-sized pieces. Tear the spinach into large pieces.
Mix the Salad: In a large bowl, combine the cooled orzo, spinach, chopped vegetables, and half of the feta cheese.
Make the Dressing: In a small bowl, whisk together canola oil, olive oil, lemon juice, oregano, salt, and black pepper.
Combine Everything: Pour the dressing over the salad and gently mix until well coated. Top with the remaining feta cheese.
Chill & Serve: Refrigerate for at least 1 hour before serving for the best flavor.

Nutrients (Per serving, approximate)

Calories: 356 kcal
Protein: 8g
Carbohydrates: 33g
Fat: 22g
Fiber: 3g

Why You’ll Love This Recipe

Fresh and Vibrant Flavors: The combination of lemon, oregano, feta, and olives creates a zesty, tangy, and savory taste.
Quick and Easy to Make: With just a little chopping and mixing, you can have a delicious salad ready in about 30 minutes.
Perfect for Meal Prep: This salad holds up well in the fridge, making it a great option for make-ahead meals.
Versatile and Customizable: You can easily add proteins like grilled chicken, shrimp, or chickpeas to make it a complete meal.
Great for Any Occasion: Serve it as a side dish at barbecues, picnics, or potlucks, or enjoy it as a light and satisfying main course.

The Key to Perfectly Cooked Orzo

Orzo is a small, rice-shaped pasta that works beautifully in salads because it absorbs flavors while maintaining a slightly chewy texture. Here are some tips to cook it perfectly:

Use Well-Salted Water: Cooking orzo in salted water enhances its natural flavor.
Drain and Rinse with Cold Water: This stops the cooking process and prevents it from sticking together.
Toss with a Little Olive Oil: A small drizzle of olive oil after draining helps keep the orzo from clumping.
Let It Cool Completely: Adding orzo while it’s still warm can wilt the vegetables and change the texture of the salad.

The Magic of the Mediterranean Dressing

A great dressing ties the whole salad together, and this lemon-oregano vinaigrette does just that. The combination of olive oil, canola oil, lemon juice, and oregano creates a bright and zesty dressing that coats the ingredients beautifully.

Lemon Juice: Adds a fresh, citrusy tang that balances the richness of the feta and olives.
Olive Oil & Canola Oil: Olive oil provides flavor, while canola oil keeps the dressing light and smooth.
Oregano: A staple in Mediterranean cuisine, oregano brings warmth and herbal notes.
Kosher Salt & Black Pepper: Enhance all the flavors and add just the right amount of seasoning.

For an extra garlic kick, you can add one minced garlic clove to the dressing for more depth of flavor.

Best Vegetables and Add-Ins for a Flavor Boost

One of the great things about this Mediterranean Orzo Salad is how customizable it is. The combination of spinach, cucumbers, red bell peppers, and red onions provides a mix of textures and flavors. However, you can easily add or swap ingredients based on your preferences.

Cherry Tomatoes: Add a juicy, slightly sweet bite.
Artichoke Hearts: Provide a slightly tangy and earthy flavor.
Chickpeas: Make the salad heartier and boost the protein content.
Roasted Red Peppers: Add a smoky sweetness.
Capers: Bring an extra punch of briny, salty goodness.

For a spicier kick, add a pinch of crushed red pepper flakes or diced banana peppers.

Why Feta and Olives Are Essential in This Salad

Feta cheese and olives are classic Mediterranean ingredients that enhance this salad’s depth of flavor:

Feta Cheese: Adds a creamy, slightly salty contrast to the bright dressing.
Kalamata Olives: These dark, meaty olives provide a rich, tangy bite.
Castelvetrano Green Olives: Known for their buttery, mild flavor, they balance out the saltiness of the Kalamata olives.

If you don’t like olives, you can swap them for sun-dried tomatoes or extra roasted red peppers for a different depth of flavor.

Best Proteins to Add for a Complete Meal

This salad is satisfying on its own, but adding protein can turn it into a well-rounded main course. Here are some great protein options:

Grilled Chicken: A classic Mediterranean pairing that adds a savory, smoky flavor.
Shrimp: Lightly seasoned shrimp complement the citrusy dressing.
Chickpeas: A plant-based protein that blends well with the Mediterranean flavors.
Tofu or Tempeh: Marinated in lemon and herbs, these provide a vegetarian protein boost.

For extra crunch and nutrition, sprinkle some toasted pine nuts or almonds on top before serving.

How to Store and Meal Prep This Salad

One of the best things about this Mediterranean Orzo Salad is that it tastes even better the next day as the flavors meld together.

Refrigeration: Store in an airtight container in the fridge for up to 4 days.
Meal Prep: Divide into individual containers for easy grab-and-go lunches.
Freezing: Not recommended, as pasta and fresh vegetables don’t freeze well.

If making ahead, add the spinach and half of the feta cheese just before serving to keep them fresh and crisp.

Best Ways to Serve Mediterranean Orzo Salad

This salad is incredibly versatile and pairs well with many dishes. Here are some serving ideas:

As a Side Dish: Serve alongside grilled meats like chicken, lamb, or fish for a complete Mediterranean-inspired meal.
As a Main Course: Enjoy it on its own with added protein like shrimp or chickpeas for a hearty, satisfying meal.
In a Wrap or Pita: Spoon the salad into a whole wheat pita or lettuce wrap for a refreshing and portable lunch.
With Hummus and Pita Bread: Pair with hummus and warm pita for a Mediterranean mezze-style meal.

Who Will Love This Recipe?

This Mediterranean Orzo Salad is great for:

Busy Professionals: It’s a quick and easy meal prep option for work lunches.
Vegetarians: A satisfying and balanced meat-free meal.
Health-Conscious Eaters: Packed with fiber, protein, and healthy fats, it’s a nutritious meal choice.
Foodies Who Love Mediterranean Flavors: If you love the combination of feta, olives, and lemon, this salad is for you.

Frequently Asked Questions

Can I make this salad gluten-free? Yes! Simply swap the orzo for gluten-free pasta or quinoa.
Can I make it dairy-free? Yes, omit the feta or replace it with dairy-free feta alternatives.
How do I make the dressing more flavorful? Add minced garlic, Dijon mustard, or a splash of balsamic vinegar for extra depth.
Can I use different pasta? Yes! You can substitute couscous, farro, or even whole wheat pasta for orzo.

Conclusion

This Mediterranean Orzo Salad is a refreshing, vibrant, and easy-to-make dish that works for any occasion. Packed with crisp vegetables, creamy feta, briny olives, and tender orzo, it’s a delicious blend of flavors and textures that’s perfect for meal prep, picnics, or family dinners.

The lemon-oregano dressing ties everything together with a bright, zesty flavor, making each bite light yet satisfying. Whether you enjoy it as a side dish, a main meal, or a meal prep option, this Mediterranean-inspired salad is sure to become a favorite.

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