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Mediterranean Orzo Salad (Make-Ahead, 12 g Fiber)

Mediterranean Orzo Salad with Chickpeas and Feta

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Whole wheat orzo tossed warm with a lemon, garlic, and oregano dressing, then folded with chickpeas, cucumber, cherry tomatoes, kalamata olives, red onion, feta, and parsley. Six fiber-rich servings that keep 4 days and travel well.
Prep Time 20 minutes
Cook Time 10 minutes
Servings: 6 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 511

Ingredients
  

  • 12 oz whole wheat orzo
  • 30 oz canned chickpeas
  • 2 cups diced english cucumber
  • 2 cups halved cherry tomatoes
  • 0.5 cup sliced kalamata olives
  • 0.5 cup finely chopped red onion
  • 6 oz feta cheese
  • 0.5 cup chopped fresh parsley
  • 0.25 cup olive oil
  • 0.25 cup lemon juice
  • 2 cloves garlic
  • 1 tsp dried oregano
  • 0.5 tsp salt
  • 0.5 tsp black pepper

Method
 

  1. Bring a large pot of salted water to a boil. Cook the orzo 1 minute less than the package directs, usually 8 to 9 minutes, until just tender. Drain, rinse briefly under cool water, and shake dry.
  2. While the orzo cooks, drain and rinse the chickpeas until the water runs clear and pat them dry. Dice the cucumber, halve the tomatoes, slice the olives, chop the onion and parsley, and crumble the feta.
  3. Make the dressing: whisk the olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a small bowl until it looks creamy.
  4. Put the warm orzo in a large bowl and pour on three quarters of the dressing. Toss well and let it sit 5 minutes so the pasta absorbs it.
  5. Add the chickpeas, cucumber, tomatoes, olives, and red onion. Toss gently.
  6. Fold in the feta, parsley, and the rest of the dressing. Taste and add a pinch more salt or a squeeze of lemon if it needs it.
  7. Chill at least 30 minutes before serving, or serve right away at room temperature. Divide among six plates or pack into containers.

Nutrition

Calories: 511kcalCarbohydrates: 61.8gProtein: 19.1gFat: 21.2gSaturated Fat: 5.7gCholesterol: 25.2mgSodium: 1096.8mgPotassium: 462.8mgFiber: 12gSugar: 4gVitamin C: 24.8mgCalcium: 225mgIron: 3mg

Notes

If you're taking this to a potluck, hold back the feta and parsley and fold them in right before serving so they stay fresh. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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