We’re technically in the last week of summer, so here is the last summer salad of the season. The pasta makes this salad a bit more hearty, as we transition into the coming months of fall. It’s still fresh, full of flavor and quick to put together. Great for one final summer picnic or a week day packed lunch.
Greek Orzo Pasta Salad Ingredients:
Orzo- The star ingredient in this salad. Although shaped like small grains of rice, it is actually a type of pasta commonly used in Mediterranean and Middle Eastern dishes.
Extra Virgin Olive Oil- Be sure to get the “Extra Virgin” type as this is the highest quality and least processed form.
Lemon- This is gonna add a nice zing to the salad, making it taste fresh and summery!
Oregano- Dried oregano works fine here. It’s not only giving this recipe a burst of flavor, but it’s also contributing to the abundance of antioxidants in the salad.
Sea Salt & Black Pepper- To taste
Cherry Tomatoes- These juicy balls of goodness are loaded with antioxidants and when paired with extra virgin olive oil, these antioxidants are more effectively absorbed by the body.
Kalamata Olives- Often used in Greek cooking, these olives give a dynamic flavor to the salad. They are rich in monounsaturated fats or “the good kind” of fat. However, they tend to be high in sodium, so be sure to enjoy them in moderation.
Cucumber- Be sure to keep the skin on to enjoy the maximum health benefits. The skin is the most nutrient-dense part, packed with antioxidants and fiber. Be sure to wash and scrub the skin well before eating, as the skin may contain pesticide residue.
Feta Cheese- Not only does feta add a bold flavor to the salad, it is also rich in protein, a good source of calcium and a probiotic. Feta cheese is lower in calories than other cheeses like cheddar or gouda but it is high in sodium so be sure to enjoy it in moderation.
Basil Leaves- Fresh basil to top it all off is the cherry on top, adding so much freshness to the flavor of this salad. It’s also got great health benefits, a large one being it’s anti-inflammatory effects.
Ingredients:
- 1 1/3 cups Orzo
- 1/2 cup Extra Virgin Olive Oil
- 1 Lemon (medium, juiced, zested)
- 1 tsp Oregano
- Sea Salt & Black Pepper (to taste)
- 2 cups Cherry Tomatoes (halved)
- 3/4 cup Pitted Kalamata Olives
- 1/3 Cucumber (large, diced)
- 1 cup Feta Cheese (crumbled)
- 1/2 cup Basil Leaves (chopped)
Directions:
- Cook the orzo according to the package directions. Drain and transfer to a large bowl.
- Meanwhile, in a small bowl, mix together the oil, lemon juice, oregano, salt, and pepper.
- Add the tomatoes, olives, cucumber, and dressing to the orzo and mix well. Add the feta and basil and gently toss to combine. Divide evenly between bowls or plates and enjoy!
Notes:
- Leftovers- Refrigerate in an airtight container for up to three days.
- Serving Size- One serving is approximately two cups.
- Make it Vegan- Use a plant-based feta alternative instead.
Health Insights:
- Heart Health- This recipe is rich in monounsaturated fats from the extra virgin olive oil and Kalamata olives. These fats are known to help reduce levels of ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol, contributing to heart health. The fiber from orzo and vegetables like cucumbers and cherry tomatoes may also help maintain healthy cholesterol levels and support cardiovascular function.
- Bone Health- The feta cheese in this recipe provides a good source of calcium, which is essential for bone health. Basil offers small amounts of vitamin K, which plays a role in bone metabolism and calcium regulation. While this recipe does not contain a significant source of vitamin D, pairing it with a vitamin D-rich food can support better calcium absorption.
- Immune System- The lemon and cherry tomatoes in this recipe provide vitamin C, a powerful antioxidant that supports the immune system. Additionally, the recipe includes a variety of other vitamins and minerals, such as vitamin A, vitamin E, and zinc, which also contribute to immune health.
