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Mediterranean Orzo Salad

 
One serving costs about $1.97

$1.97 per serving

4 people like this recipe

4 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

10 side dish,salad
spoonacular Score:80%

Spoonacular Score: 80%

 

The recipe Mediterranean Orzo Salad can be made in about about 45 minutes. This recipe serves 10. One portion of this dish contains approximately 11g of protein, 22g of fat, and a total of 396 calories. For $1.97 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. Head to the store and pick up pepperoncinis, bell pepper, wine vinegar, and a few other things to make it today. It works well as an affordable side dish. It is brought to you by Foodista. This recipe is liked by 4 foodies and cooks. With a spoonacular score of 79%, this dish is solid. If you like this recipe, take a look at these similar recipes: Mediterranean Orzo Salad, Mediterranean Orzo Salad, and Mediterranean Orzo Salad.

Chardonnay, Gruener Veltliner, and Sauvignon Blanc are great choices for Salad. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. You could try NV Mindbender Chardonnay. Reviewers quite like it with a 4.4 out of 5 star rating and a price of about 12 dollars per bottle.

NV Mindbender Chardonnay

Lightly Oaked, the Mindbender Chardonnay is a sophisticated style of Chardonnay, that is full of the best elements of this classic grape varietal. The aromatics are complex and welcoming with floral and citrus tones mixed with hints of honeysuckle and butterscotch. The good percentage of oak aging brings a lovely vanilla note. The Mindbender Chardonnay is here to make you see Chardonnay in a new and innovative way. The Mindbender Chardonnay is a sophisticated style of Chardonnay, that is full of the best elements of this classic grape varietal. Visually it is golden straw in color. The aromatics are complex and welcoming with floral and citrus tones mixed with hints of honeysuckle and butterscotch. The well-rounded flavors carry the butterscotch throughout lending a smooth, creamy aspect while the citrus flavors bring freshness and brightness to the body. The good percentage of oak aging brings a lovely vanilla note. The finish is rounded out with a depth of ripe fruit flavors such as apricots, melons and peaches with a spritz of lime.

» Get this wine on Amazon.com

Ingredients

Servings:
1 lb
1 lb orzo
orzo
some
some kosher salt
kosher salt
0.5 cups
0.5 cups pine nuts
pine nuts
8 Tbsps
8 Tbsps EVOO
EVOO
4
4  green onions
green onions
0.5 cups
0.5 cups italian parsley
italian parsley
1
1  lemon zest
lemon zest
1
1  diced cucumber
diced cucumber
1
1  green bell pepper
green bell pepper
1.05 pts
1.05 pts cherry tomatoes
cherry tomatoes
0.5
0.5  red onion
red onion
12
12  pepperoncinis
pepperoncinis
1.5 cups
1.5 cups feta cheese
feta cheese
4 Tbsps
4 Tbsps red wine vinegar
red wine vinegar
1 lb orzo
1 lb
orzo
some kosher salt
some
kosher salt
0.5 cups pine nuts
0.5 cups
pine nuts
8 Tbsps EVOO
8 Tbsps
EVOO
4  green onions
4
green onions
0.5 cups italian parsley
0.5 cups
italian parsley
1  lemon zest
1
lemon zest
1  diced cucumber
1
diced cucumber
1  green bell pepper
1
green bell pepper
1.05 pts cherry tomatoes
1.05 pts
cherry tomatoes
0.5  red onion
0.5
red onion
12  pepperoncinis
12
pepperoncinis
1.5 cups feta cheese
1.5 cups
feta cheese
4 Tbsps red wine vinegar
4 Tbsps
red wine vinegar

Equipment

baking sheet
baking sheet
bowl
bowl
oven
oven
frying pan
frying pan
pot
pot
baking sheet
baking sheet
bowl
bowl
oven
oven
frying pan
frying pan
pot
pot


Instructions

Bring a pot of water to a rapid boil. Generously salt water and cook orzo until tender, approximately 7-9 minutes. Drain and set aside. While orzo is cooking, spread pine nuts on a baking sheet and toast lightly in oven on 400 degrees. Remove from oven and set aside. Heat two tablespoons of EVOO on medium heat in a non-stick pan. Saute chopped green onions for approximately 2 minutes. Add parsley, lemon juice, lemon zest, toasted pine nuts and cooked orzo. Saute for 3-4 minutes for flavors to combine and absorb into the orzo. Remove from heat. In a large bowl, combine cucumber, green bell pepper, cherry tomatoes, red onion and pepperoncinis to orzo mixture. Additionally add crumbled feta cheese, red wine vinegar and remaining six tablespoons of EVOO. Mix well. Can be refrigerated or served immediately.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.97
Ingredient
1 pound orzo
½ cups pine nuts
8 tablespoons EVOO
4 green onions
½ cups italian parsley
1 lemon zest
1 diced cucumber
1 green bell pepper
1 pint cherry tomatoes
½ red onion
12 pepperoncinis
1.5 cups feta cheese
4 tablespoons red wine vinegar
Price
$0.97
$3.62
$1.33
$0.32
$1.19
$0.50
$0.72
$0.36
$4.22
$0.18
$0.69
$5.30
$0.31
$19.71

Tips

Health Tips

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Pine nuts are pretty expensive. If you're on a budget, you might try substituting other nuts or seeds, such as walnuts or sunflower seeds.

Cooking Tips

  • If you find that you're always missing lemon zest, purchase lemon extract and substitute a 1/2 teaspoon extract for every tablespoon zest.

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • The best method for cooking pasta is pretty controversial, but most sources seem to reach a consensus. Check out our lesson on how to cook pasta in the academy.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic lemons if you're using them for zest.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
396 Calories
11g Protein
21g Total Fat
40g Carbs
39% Health Score
Limit These
Calories
396
20%

Fat
21g
33%

  Saturated Fat
5g
34%

Carbohydrates
40g
14%

  Sugar
4g
5%

Cholesterol
20mg
7%

Sodium
284mg
12%

Get Enough Of These
Protein
11g
22%

Vitamin K
75µg
72%

Manganese
1mg
57%

Selenium
32µg
46%

Vitamin C
37mg
45%

Phosphorus
231mg
23%

Vitamin E
2mg
19%

Vitamin B2
0.27mg
16%

Copper
0.32mg
16%

Vitamin B6
0.3mg
15%

Magnesium
59mg
15%

Vitamin A
735IU
15%

Calcium
143mg
14%

Zinc
1mg
13%

Fiber
3g
13%

Potassium
392mg
11%

Iron
1mg
11%

Folate
41µg
10%

Vitamin B1
0.15mg
10%

Vitamin B3
1mg
9%

Vitamin B5
0.64mg
6%

Vitamin B12
0.38µg
6%

covered percent of daily need

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