Italian Orzo Salad

11 25 653
Ingredients Minutes Calories
Prep Cook Meals
10 min 15 min 2
Italian Orzo Salad
Health Rating

Ingredients for 2 meals

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1 cup Spinach
1/2 cup Basil, fresh
1 cup Cremini (Italian) mushroom
43 gm Sun-dried tomatoes
227 gm Orzo, dry
1/2 can (15oz) Chickpeas, canned, drained (rinsed)
1/8 cup Vegetable stock/broth
1/2 tsp Lemon pepper
1/2 tsp Garlic powder
1/2 tsp, ground Thyme, dried
1/2 pinch Himalayan sea salt


1.   Wash and slice the spinach, basil, and mushrooms and chop sun dried tomatoes. Place in the bottom of a pasta strainer.


A) If pasta was made ahead of time: Reheat reserved cooking water in the microwave and pour over the vegetable in the strainer (this will slightly cook them & add some starchiness). Continue to step 3.

B) If pasta was not made ahead of time: Cook the orzo according to package directions. When ready to drain, pour the whole pot, orzo with water, over the veggies in the bottom of the pasta strainer (this will slightly cook them & add some starchiness).

3.  Place pasta and vegetables in a big bowl. Add the rest of the ingredients into the bowl and mix until well combined. Portion into 4 mason jars and enjoy!

Advanced Preparation

1 - 3 days prior [optional], Orzo, dry 227 gm

Cook the orzo according to package directions. Drain, but reserve 1 cup of pasta water. Add 1 tsp of olive oil to pasta to prevent sticking and store in an airtight container in the fridge.

Nutrition Facts

Per Portion

Calories 653
Calories from fat 47
Calories from saturated fat 7.3
Total Fat 5.2 g
Saturated Fat 0.8 g
Trans Fat 0
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 1.5 g
Cholesterol 0
Sodium 762 mg
Potassium 1388 mg
Total Carbohydrate 125 g
Dietary Fiber 14.1 g
Sugars 16.1 g
Protein 27.1 g

Dietary servings

Per Portion

Grain 4.3
Meat Alternative 0.6
Vegetables 3.8

Energy sources

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