Print

Fresh Mediterranean Orzo Protein Salad

Mediterranean Orzo Protein Salad - featured image
Print Recipe

A quick, easy, and protein-packed Mediterranean orzo salad perfect for grad parties, featuring grilled chicken, chickpeas, fresh veggies, and a zesty lemon dressing.

Ingredients

Scale
  • 1 1/2 cups (dry) orzo pasta (about 270 grams)
  • 2 medium grilled chicken breasts (about 12 oz / 340 g), sliced thinly
  • 1 can (15 oz / 425 g) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes (about 150 g), halved
  • 1 medium cucumber, diced
  • 1/2 cup Kalamata olives (about 75 g), pitted and sliced
  • 1 small red onion, finely chopped
  • 3/4 cup crumbled feta cheese (about 100 g)
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped
  • 1/4 cup extra virgin olive oil (60 ml)
  • Juice of 2 medium lemons (about 1/4 cup / 60 ml)
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper to taste

Instructions

  1. Bring a large pot of salted water to a boil. Add 1 1/2 cups (270 g) of orzo and cook according to package instructions, usually 8-10 minutes, until al dente. Stir occasionally to prevent sticking. Drain in a colander and rinse under cold water to stop cooking and cool down. Set aside to drain well.
  2. Season chicken breasts with salt, pepper, and a pinch of dried oregano. Grill over medium heat for 6-7 minutes per side until cooked through and juices run clear. Let rest 5 minutes, then slice thinly. Alternatively, pan-sear in olive oil until golden and cooked through.
  3. While the orzo cooks and chicken grills, halve cherry tomatoes, dice cucumber, finely chop red onion, and slice olives. Chop parsley and mint finely as well. Rinse and drain chickpeas thoroughly.
  4. In a small bowl, whisk together 1/4 cup (60 ml) extra virgin olive oil, juice of 2 lemons (about 1/4 cup or 60 ml), 2 minced garlic cloves, 1 teaspoon dried oregano, salt, and freshly ground black pepper to taste. Adjust acidity or seasoning if needed.
  5. In a large mixing bowl, combine cooled orzo, grilled chicken slices, chickpeas, cherry tomatoes, cucumber, olives, red onion, feta cheese, parsley, and mint. Pour the dressing over and toss gently but thoroughly to coat everything evenly.
  6. Taste and adjust seasoning if needed. For best flavor, refrigerate the salad for at least 30 minutes before serving, allowing the flavors to meld.

Notes

Do not overcook the orzo to avoid mushiness. Let the chicken rest before slicing to keep it juicy. Rinse orzo after cooking to remove excess starch and keep the salad light. Add herbs just before tossing to keep them fresh. Refrigerate for at least 30 minutes for best flavor. For vegan version, omit chicken and feta and add more chickpeas or grilled eggplant. Use gluten-free orzo or quinoa for gluten-free diet.

Nutrition

Keywords: Mediterranean salad, orzo salad, protein salad, grilled chicken salad, chickpea salad, lemon dressing, easy party recipe, grad party food

Find it online: https://sofiaspice.com/fresh-mediterranean-orzo-protein-salad-easy-recipe-for-grad-parties/