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Mediterranean Orzo Salad with Chickpeas
This delightful Mediterranean Orzo Salad with Chickpeas is a perfect blend of whole grains, plant-based proteins, and fresh herbs. It's designed to nourish the body while delivering the authentic flavors of the Mediterranean, making it an excellent choice for a wholesome main course.
25 min4 servingsmediterraneanmain course
vegetarian
lacto-vegetarian
ovo-vegetarian
vegan
pescetarian
mediterranean
Nutrition Facts
Per serving
Calories700
% Daily Value*
Total Fat 20g26%
Saturated Fat 3g17%
Trans Fat 0g
Cholesterol 0mg
Sodium 1185mg52%
Total Carbohydrate 110g40%
Dietary Fiber 15g53%
Total Sugars 17g
Protein 19g39%
Calcium 71mg5%
Iron 5.7mg31%
Potassium 556mg12%
Vitamin A 1.8mcg
Vitamin C 4.3mg5%
Vitamin B6 0.02mg1%
Vitamin E 0.01mg
Vitamin K 8.8mcg7%
Magnesium 76mg18%
Zinc 2.1mg19%
Folate 3.6mcg1%
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 1 cup wheat orzo
- 1 cup chickpea
- 1 cup cherry tomatoes
- 1 cup cucumber
- 0.25 cup red onion
- 0.5 cup kalamata olives
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.5 cup parsley
- 0.25 cup mint
- 1 teaspoon salt
- 1 teaspoon black pepper
Instructions
- 1Cook the whole wheat orzo according to package instructions, then rinse under cold water and drain.
- 2In a large mixing bowl, combine the cooked orzo with the cooked chickpeas.
- 3Halve the cherry tomatoes and dice the cucumber. Add to the bowl with orzo and chickpeas.
- 4Finely chop the red onion and kalamata olives and add them to the bowl.
- 5In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and black pepper to create a dressing.
- 6Pour the dressing over the salad and toss until everything is well coated.
- 7Chop the fresh parsley and mint, then add to the salad. Mix well to distribute the herbs evenly.
- 8Allow the salad to sit for at least 10 minutes before serving to let the flavors meld.
- 9Taste and adjust the seasoning with more salt, pepper, or lemon juice as needed.
- 10Serve the salad chilled or at room temperature.
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