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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. The Buddha Kat Winery Chardonnay with a 4 out of 5 star rating seems like a good match. It costs about 25 dollars per bottle.

Buddha Kat Winery Chardonnay

We barrel ferment our Chardonnay and age it in a mix of Oak and Stainless. Giving this light bodied wine modest oak character, a delicate floral aroma, and a warming finish.

» 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

  • 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!

  • 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!

  • 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!)

  • 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.

  • get more health tips

Price Tips

  • 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.

  • 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).

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • 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.

  • Rumor has it you can freeze whole lemons and grate them while still frozen whenever you want to pump up the lemon flavor in a dish. Next time you have some lemons not getting used, give it a try (and let us know how it goes).

  • An average lemon yields about one tablespoon of lemon zest. If you're using a bunch of lemons to make lemonade or something, zest them first and freeze the zest for later.

  • 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.

  • 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.

  • 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.

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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