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    Home > Recipes > Pasta Recipes

    Mediterranean Orzo Salad with Lemon Vinaigrette

    Published: Mar 11, 2021 · Updated: Aug 27, 2021 · by Veronika Sykorova · This post may contain affiliate links · 7 Comments

    87 shares
    Jump to Recipe·Print Recipe·5 from 5 reviews
    Orzo salad shown in a small white bowl with a gold rim. A small glass of water in the right side above it. Partially shown bigger bowl on the top left corner and a smaller bowl in the top right corner. Both bowls have the pasta salad in them.

    This Mediterranean Orzo Salad is refreshing, light, and flavorful. The bright flavor of the lemon vinaigrette really makes this salad shine. Great served on its own or with your favorite choice of protein.

    Orzo salad shown in a small white bowl with a gold rim. A small glass of water in the right side above it. Partially shown bigger bowl on the top left corner and a smaller bowl in the top right corner. Both bowls have the pasta salad in them.

    Why this recipe works

    This salad combines all the best Greek flavors. Fresh crunchy vegetables, soft light pasta, salty feta cheese, savory umami olives, and bright lemon vinaigrette.

    Orzo pasta is the best option for a light summer salad. It's easy to work with and it holds its shape well which makes it perfect for a pasta salad. It soaks up the dressing and all the amazing flavors!

    It's a great no lettuce salad, ideal for those days when you want a healthy meal, but don't want to spend time chewing a bunch of kale.

    A close up of the orzo salad in a white bowl with a golden rim. On a white background.

    What's Orzo?

    Orzo, also called Risoni is a type of short-cut pasta. It's usually made with white flour or whole grain flour.

    Although orzo looks similar to rice, it's not rice, it's just made into a shape of a large grain of rice. It's 100% wheat and I haven't been able to find a gluten-free version yet. If you're on a gluten-free diet, I recommend using basmati rice or quinoa instead.

    Orzo cooks fairly quickly (14-16 minutes) which makes it a great choice for quick meals.

    Ingredients for the orzo salad shown laid out on a white background. Cucumber, tomatoes, bell peppers, lemons, feta cheese, orzo, and red onion.

    What's the Mediterranean Diet?

    The Mediterranean diet originated in countries around the Mediterranean Sea so there are a lot of variations to it. Spain, France, Italy, Greece, Turkey, Cyprus, Egypt, Morocco, and Tunisia, Algeria, and Lybia all have their own versions of the Mediterraneal cuisine.

    In general, it's very plant-based, not meat-based. It uses a lot of simple, fresh ingredients, just like this Mediterranean Orzo Salad. There is no refined sugar (white sugar), refined grains (white bread), or refined oils (canola oil). The Mediterranean diet also stays away from processed meat and red meat.

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    The basics of the Mediterranean diet:

    • Lots of vegetables, fruits, herbs, legumes, whole grains, and healthy fats.
    • A moderate amount of fish, poultry, eggs, and dairy products.
    • Very little processed sugars, grains, or oils.

    If I had to pick a favorite cuisine or diet, this one would definitely be it. There are a lot of variations and it's much healthier and lighter than the American diet. I'll have all the salads, roasted veggies, fish, and cheese, please!

    All the ingredients for the orzo salad chopped and laid out in a white bowl with a gold rim.

    Orzo cooking tips

    • Orzo cooks like any other small pasta.
    • Add it to a pot of boiling water with a good pinch of sea salt. You don't need to add any oil to the cooking water. If you cook the orzo properly and rinse it, it doesn't stick together.
    • Orzo cooks for 14-16 minutes. I find 15 minutes perfect for a salad like this.
    • When it's done, drain and rinse the pasta with cold water, and add it to the rest of your salad ingredients.
    Lemon vinaigrette in a small glass with a measuring spoon in it. On a white background with fresh mint in the top left corner and dry orzo in the bottom left corner.

    Orzo Salad variations

    There are many different ways you could make this salad your own. I like to change it up based on what ingredients i currently have or what I'm craving.

    • If you can't have gluten, use rice or quinoa in this recipe instead!
    • Add roasted or grilled vegetables like zucchini, bell peppers, or eggplant.
    • Try a different variety of olives: Mission, Nicoise, or Liguria olives are great options!
    • Top it with some protein. Salmon, tuna, shrimp, chicken all go great with this salad. Try it with Keftedes (Greek meatballs), I've found a vegan version at Whole Foods and I've been obsessed!
    • Add beans for some vegan protein. Chickpeas, butter beans, or black-eyed peas are all great options.
    Orzo salad shown in a small white bowl with a gold rim. A small glass of water in the right side above it. Partially shown bigger bowl on the top left corner and a smaller bowl in the top right corner. Both bowls have the pasta salad in them.

    Tips for storing orzo pasta salad

    • Store this salad in the fridge in an airtight container for up to 3-4 days.
    • You can store the salad and the vinaigrette separately or dress the salad before storing it.
    • There is no lettuce or herbs so it's not a big deal if you store the salad with the vinaigrette. The tomatoes might release some juices and it will enhance all the flavors if it sits for more than a day - the lemon, olives, and red onion especially. This is not a bad thing but I like it the best the first two days.
    • Orzo doesn't stick together when it sits in the fridge for a couple of days, it will keep its shape so you don't have to worry about a mushy salad.

    More healthy salad recipes:

    • Greek Potato Salad with Feta
    • Za'atar Roasted Eggplant Lentil Salad
    • Charred Corn and Zucchini Salad with Pecorino
    • Quinoa Salad with Pomegranate Seeds and Lemon Dressing
    • Radicchio Clementine Salad with Sherry Vinaigrette
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    A close up of the orzo salad in a white bowl with a golden rim. On a white background.

    Mediterranean Orzo Salad with Lemon Vinaigrette

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 5 reviews
    • Author: Veronika | thehealthfulideas
    • Prep Time: 15 mins
    • Cook Time: 15 mins
    • Total Time: 30 minutes
    • Yield: 2-4 1x
    • Category: Salad
    • Method: Cooking
    • Cuisine: Mediterranean
    • Diet: Vegetarian
    Print Recipe
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    Description

    This Mediterranean Orzo Salad is refreshing, light, and flavorful. The lemon vinaigrette really makes this salad shine. Great served on its own or with a choice of protein.


    Ingredients

    Units Scale

    Orzo Salad:

    • 1 cup (170g) dry orzo
    • 2 cups cherry tomatoes, cut in halves
    • 1 cucumber, diced (makes about 2 cups)
    • 1 small red onion, finely chopped
    • ½ cup pitted kalamata olives, halved or chopped into thirds
    • ¾ cup (100g) feta cheese
    • Optional add-ins: fresh herbs (dill, chives, parsley), sprouts, roasted vegetables (zucchini, bell peppers, eggplant), protein (salmon, tuna, shrimp, beans, or other vegan protein)

    Lemon Vinaigrette:

    • ½ lemon, juiced (2 tbsp)
    • 2 tbsp extra virgin olive oil
    • ¼ tsp sea salt or more to taste
    • Black pepper to taste

    Instructions

    1. Cook the orzo according to package instructions (14-16 mins), drain, rinse and set aside.
    2. Into a large bowl add the halved cherry tomatoes, diced cucumber, chopped red onion, chopped kalamata olives, and crumbled feta cheese, and fresh herbs if desired. Toss to combine. 
    3. Add the cooked orzo and set aside.
    4. Make the lemon vinaigrette. In a small jar combine the lemon juice, extra virgin olive oil, sea salt, and pepper. Cover with a lid and shake to combine.
    5. Pour the dressing over the salad, toss gently again to combine everything.
    6. Serve immediately or store in the fridge until ready to eat.

    Notes

    This salad keeps well in the fridge even after you add the dressing because there are no greens. Avoid the fresh herbs if you're planning to store this salad for a few days. Add to an airtight container and keep in the fridge for up to 3 days.

    The nutritional information is just an estimate. The accuracy of the nutritional information is not guaranteed.

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    Comment and rate the recipe below and tag @thehealthfulideas on Instagram with the hashtag #thehealthfulideas, I'd love to see what you made!

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    87 shares

    Comments

    1. Marysa says

      March 15, 2021 at 9:17 pm

      I have never used cold orzo in a salad, but it sounds like a perfect idea! This sounds delicious.

      Reply
    2. Stephanie Honikel says

      March 15, 2021 at 11:33 pm

      I want to give you ten stars because it looks so darn delicious. I'm a huge fan of Meditarranian cuisine. Anything feta cheese mhas my heart. I can't wait to gove this a try.

      Reply
    3. Nina says

      March 16, 2021 at 4:16 pm

      This recipe came at the perfect time! My husband and I have been following the Mediterranean food diet and are constantly looking for new recipes to try. Thank you sharing this one, it looks amazing!

      Reply
    4. Christie says

      March 16, 2021 at 7:27 pm

      You have me crazing a salad now - this looks SO good!!

      Reply
    5. Alita Pacio says

      March 16, 2021 at 9:18 pm

      This is one of the best recipes. Will definitely try this. Thank you for sharing

      Reply
    6. Tiffany says

      March 17, 2021 at 10:57 pm

      This looks so fresh and delicious! I love incorporating things like orzo in a meal! So delicious!

      Reply
    7. Jennifer Passmore says

      March 26, 2021 at 1:34 pm

      Orzo is so good, and I am a sucker for anything Mediterranean! I would love this!

      Reply

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    I'm Veronika and The Healthful Ideas where I share original plant-based recipes for every day cooking and popular classics with a healthy twist.

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    A photo of a young woman in a white and red striped shirt with a white backround.

    Welcome!

    I'm Veronika and The Healthful Ideas where I share original plant-based recipes for every day cooking and popular classics with a healthy twist.

    More about me

    Latest Recipes

    • A matcha latte with cold foam on top dusted with matcha for garnish and a glass straw.
      Iced Vanilla Matcha Latte
    • A stack of pancakes with sprinkles with whipped cream and more sprinkles on top and maple syrup dripping down the sides.
      Birthday Cake Pancakes
    • Bright orange popsicles on a white serving platter with ice, fresh passion fruit, and lime slices.
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    • A short glass with bright red hibiscus mocktail topped with sparkling water and garnished with a slice of orange and lemon, with flower around the glass.
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