The ultimate orzo pasta salad recipe for healthy eating
At first glance, you might mistake it for rice, but it's orzo pasta—one of the most versatile ingredients in the kitchen. Its delicate texture and neutral flavor pair perfectly with vegetables, cheese, and light sauces. This recipe will hit the spot if you're looking for a quick, filling, and flavorful salad idea.
Pasta in a salad? Absolutely! But not every pasta is suitable for that. Although it looks like rice, Orzo is actually a pasta that absorbs flavors well and pairs excellently with light dressings, vegetables, and cheeses. It is delicate and springy and doesn't overpower the other ingredients, enhancing the distinctiveness and richness of every salad. If you're searching for a dish that's quick, healthy, and full of flavor, this orzo pasta salad recipe is sure to be a hit.
Orzo pasta salad recipe
Orzo pasta salad is perfect for a light dinner, supper, or work lunch. The combination of fresh vegetables, creamy feta cheese, and a light yogurt sauce makes it flavorful yet light and healthy.
Ingredients:
- 7 oz of orzo pasta
- 5 oz of cherry tomatoes
- 1 fresh cucumber
- 3.5 oz of feta cheese
- 3.5 oz of smoked salmon
- 3 tablespoons of Greek yogurt
- 1 teaspoon of Dijon mustard
- 1 tablespoon of olive oil
- Salt and pepper to taste
- A few fresh basil leaves for garnish
Preparation:
- Cook the orzo pasta according to the instructions, then drain and cool it.
- Cut the cherry tomatoes in half, dice the cucumber, and crumble the feta cheese into smaller pieces.
- Slice the salmon into thin strips. Mix Greek yogurt, mustard, and olive oil in a small bowl, seasoning with salt and pepper.
- Combine all ingredients in a large bowl, mix thoroughly, and let it sit for 15 minutes to allow the flavors to meld. Garnish with fresh basil leaves before serving.
What is orzo pasta and what are its properties?
Orzo pasta, also known as kritharaki in Greek cuisine or risoni in Italian, is a tiny pasta shaped like rice grains. Although it resembles grains or rice, it's made from semolina—hard durum wheat—which allows it to retain a firm texture and delicate, neutral flavor after cooking. This makes it an excellent absorber of sauces and spices, making it a perfect addition to salads, soups, and one-pot dishes.
Orzo has a high carbohydrate content, providing the body with energy. Still, depending on the type, it can also contain a good amount of fiber and protein (especially whole-grain versions). This pasta is easily digestible and absorbable, making it a good choice for athletes and those focused on healthy eating. Moreover, it's less caloric than classic spaghetti or penne pasta, and its small shape means it works well as an ingredient in light, nutritious meals.
Orzo pasta is often used in Mediterranean cuisine—in salads, hot dishes, broths, and casseroles. It can also be used as a substitute for rice in risotto, creating orzotto. This dish has a creamy texture but is quicker to prepare. Thanks to its versatility, orzo should find a place in every kitchen, especially if you value quick and tasty meals.
