What is in an orzo salad?

A classic orzo salad typically includes orzo pasta, cucumbers, cherry tomatoes, chickpeas, feta cheese, red onion, and olives. These ingredients are tossed in a light vinaigrette made from lemon juice, apple cider vinegar, olive oil, dried oregano, and sea salt. Fresh herbs like basil or mint are added for aroma and brightness. Some versions include extras like grilled proteins, greens, or roasted vegetables for variety.

Is orzo healthier than pasta?

Technically, orzo is pasta—just in a rice-like shape. It’s usually made from semolina, like other pasta, so its nutrition is quite similar. However, it can be healthier in context. When paired with nutrient-rich ingredients like chickpeas, vegetables, and heart-healthy olive oil—as in orzo salad—it becomes a more balanced and satisfying dish. Whole wheat orzo options are also available for added fiber and nutrients.

What is orzo made out of?

Orzo is made from durum wheat semolina, the same ingredient used in many Italian-style pastas. It looks like large grains of rice but cooks like pasta. You can find orzo in both traditional and whole grain versions, and it’s often used in Mediterranean recipes, soups, and salads for its smooth texture and quick cook time.

Is orzo salad healthy?

Yes—especially when made with whole ingredients and served in moderate portions. Orzo salad combines carbohydrates with plant-based protein (like chickpeas), fresh vegetables, and healthy fats (from olive oil and feta). It's nutrient-rich, satisfying, and aligned with the Mediterranean diet, making it a healthy and delicious option for meals or snacks.

Orzo Salad – Fresh, Flavorful Mediterranean Recipe You’ll Love

Description

Orzo Salad is a fresh, healthy Mediterranean recipe with feta, veggies, and zesty vinaigrette. A vibrant dish perfect for any occasion.

Ingredients

1½ cups dry orzo pasta
1 tablespoon lemon juice
1 tablespoon apple cider vinegar
½ teaspoon dried oregano
¼ teaspoon sea salt
2 Persian cucumbers, halved lengthwise and sliced
2 cups cherry tomatoes, halved
1 cup cooked chickpeas, drained and rinsed
4 ounces feta cheese, cut into small cubes
⅓ cup thinly sliced red onion
½ cup pitted black olives
1 cup fresh basil and/or mint leaves, torn
Freshly ground black pepper, to taste
2 tablespoons olive oil

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Instructions

Bring a large pot of salted water to a boil. Cook the orzo until slightly softer than al dente, about 8 minutes. Drain and drizzle with 1 tablespoon olive oil to prevent sticking. Let it cool on a baking sheet.
In a small bowl, whisk together lemon juice, apple cider vinegar, oregano, sea salt, and the remaining olive oil to make a quick vinaigrette.
In a large mixing bowl, combine the cooled orzo, cucumbers, cherry tomatoes, chickpeas, feta, red onion, and olives.
Pour the vinaigrette over the salad and toss to combine. Add half the herbs and season with black pepper.
Garnish with the remaining fresh herbs and serve.