Mediterranean Orzo Pasta Salad
Mediterranean Orzo Pasta Salad brings bright, briny flavors with crisp cucumber, juicy tomato, and tender marinated artichokes, all balanced by creamy feta and a citrusy herb finish. The reserved artichoke marinade doubles as a punchy dressing, giving every bite a fresh lift. Serve chilled for lunch, picnics, or as a lively side at dinner.
- Prep15 mins
- Cook10 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Mediterranean Orzo Pasta Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 9
- Heart Health
- 64
- Metabolic
- 24
- Digestive
- 20
- Inflammatory
- 37
- Performance
- 43
- General Wellness
- 1
Bring a large pot of lightly salted water to a boil.
- 2
Add pasta and cook until slightly firm, 8 to 10 minutes; drain.
- 3
Drain the artichoke hearts, saving the liquid.
- 4
Gather the prepared ingredients together.
- 5
In a large bowl, combine the pasta, artichoke hearts, cucumber, tomato, onion, feta, olives, parsley, lemon juice, oregano, and lemon pepper; toss well.
- 6
Chill in the refrigerator for 1 hour.
- 7
Just before serving, drizzle the reserved artichoke marinade over the salad.
- 8
Enjoy!
- Calories 315.12 kcal Moderate 16%
- Protein 14.04 g Good Source 28%
- Carbohydrate 45.85 g 17%
- Total Fat 8.82 g Moderate 11%
- Saturated Fat 4.44 g High 22%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 25.37 mg Moderate 8%
- Sodium 648.25 mg High 28%
- Dietary Fiber 2.89 g Moderate 10%
- Total Sugars 1.86 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 200.28 mg Moderate 15%
- Iron 2.56 mg Moderate 14%
- Potassium 156.08 mg Low Source 3%
- Vitamin A 98.26 mcg Moderate 11%
- Vitamin C 16.53 mg Moderate 18%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Wheat 🌾
- Gluten
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Mediterranean Orzo Pasta Salad is a Greek side dish recipe made with 11 ingredients. It takes about 25 mins, serves 6, and is rated easy. Key ingredients include Artichoke Hearts, Black Olives, Crumbled Feta Cheese, and Cucumber. Each serving provides about 315.12 kcal, and is a good source of protein.
Recipe Questions
- What is Mediterranean Orzo Pasta Salad?
- It is a Greek salad recipe made with 11 ingredients, usually served for side dish or dinner or lunch or salad.
- What is Mediterranean Orzo Pasta Salad made of?
- The main ingredients are Artichoke Hearts, Black Olives, Crumbled Feta Cheese, Cucumber, Dried Oregano. The full list of 11 is above.
- How long does it take to make Mediterranean Orzo Pasta Salad?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 315.12 kcal. The full nutrition breakdown is above.
- Is Mediterranean Orzo Pasta Salad easy to make?
- This recipe is rated easy, with 11 ingredients and 8 steps.
- Is Mediterranean Orzo Pasta Salad healthy?
- Mediterranean Orzo Pasta Salad has an easyChef Pro health score of 44/100. Per serving, it provides 315.12 calories and 14.04 g of protein, or 28% of the Daily Value. Worth noting per serving: sodium at 648.25 mg (28% of the Daily Value) and saturated fat at 4.44 g (22% of the Daily Value). It contains Milk, Wheat, Gluten, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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