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Fresh Mediterranean Orzo Salad Recipe Easy Healthy Lunch with Feta and Sun-Dried Tomatoes

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A quick and easy Mediterranean-inspired orzo salad featuring creamy feta, tangy sun-dried tomatoes, fresh veggies, and a bright lemon-olive oil dressing. Perfect for a healthy lunch or light dinner.

Ingredients

Scale
  • 1 cup (about 170g) orzo pasta
  • 1/3 cup packed sun-dried tomatoes (oil-packed or dry; soak dry in warm water for 10 minutes)
  • 1/2 cup crumbled feta cheese
  • 1/4 cup pitted and sliced Kalamata olives (optional)
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped fresh parsley
  • 3 tablespoons fresh lemon juice
  • 3 tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • Salt and black pepper to taste

Instructions

  1. Bring 4 cups (950 ml) of salted water to a boil in a medium saucepan. Add 1 cup (170g) orzo and cook according to package instructions, usually 8-10 minutes, until al dente. Stir occasionally to prevent sticking. Drain in a fine mesh strainer and rinse briefly with cold water to stop the cooking. Let it drain completely but keep it slightly warm for better dressing absorption.
  2. If using dry-packed sun-dried tomatoes, soak 1/3 cup in warm water for 10 minutes, then drain and chop roughly. If oil-packed, drain excess oil and chop.
  3. Dice 1 medium cucumber, halve 1 cup cherry tomatoes, finely chop 1/4 cup red onion and 1/4 cup fresh parsley. Slice 1/4 cup pitted Kalamata olives if using.
  4. In a small bowl, whisk together 3 tablespoons fresh lemon juice, 3 tablespoons extra virgin olive oil, 1 minced garlic clove, and a pinch of salt and pepper. Taste and adjust seasoning.
  5. In a large mixing bowl, combine the warm orzo, sun-dried tomatoes, cucumber, cherry tomatoes, red onion, olives, and parsley. Pour the dressing over and toss gently but thoroughly to coat everything.
  6. Gently fold in 1/2 cup crumbled feta cheese, trying not to break it up too much.
  7. Taste the salad and add more salt, pepper, or lemon juice if needed. Add a little extra olive oil if desired.
  8. Let the salad sit for 10-15 minutes at room temperature to allow flavors to meld. Serve immediately or chill for a cooler option.

Notes

Do not overcook the orzo to avoid mushiness. Toss orzo while still warm to help dressing absorption. Soak dry sun-dried tomatoes to soften and mellow flavor. Fold in feta gently to keep chunks intact. Adjust salt carefully as feta and olives add saltiness. Store feta separately if making ahead to maintain texture.

Nutrition

Keywords: Mediterranean orzo salad, feta salad, sun-dried tomatoes, healthy lunch, easy salad recipe, vegetarian salad, quick dinner

Find it online: https://elvafood.com/fresh-mediterranean-orzo-salad-recipe-easy-healthy-lunch-with-feta-and-sun-dried-tomatoes/