I developed this Spinach Orzo Salad because I love pasta salads but could never find a prepared orzo salad without cucumbers. I could never quite get over the smell of cucumbers from childhood, though I do eat cucumber on occasion in a sushi roll. For those of you who are not cucumber fans, this is a great recipe for you! There are no cucumbers whatsoever in this dish.
When I lived alone, I would make this salad for summer barbecue potlucks. It is a refreshing side dish for any gathering full of veggies and a flavorful salad dressing. One of my dearest friends loves this salad so much that I always send her home with any leftovers.
What Makes This Salad So Great
You can make this salad for your meal prep and have it for an entire work week. It’s great for kid lunchboxes with summer programs cutting back and not providing hot lunches. Chopped salads such as this make it easy for kids to eat vegetables with a spoon rather than fighting to keep salad greens on a fork. Add grilled chicken or shrimp for a protein boost. It also makes a wonderful light dinner for any hot summer evening.
While a little time consuming, most of the work is chopping the veggies. First, make your salad dressing while waiting for the water to boil. Then cook your orzo pasta while you wash the veggies and drain the jarred roasted red bell pepper and pitted kalamata olives. After you drain your cooked orzo, put it in a large bowl, and toss it in half of the salad dressing so the pasta doesn’t stick together. (In a pinch, you can rinse the orzo after it is cooked if you can’t wait for it to cool. Sorry, Italians!) Chop the vegetables into pieces while the orzo cools. Then mix everything up and chill it in the fridge. You can eat it right away, but it tastes so good when it’s cold on a hot day.
Orzo Health Benefits
Orzo is a pasta made from wheat flour and it’s a great source of carbohydrates to give you energy you need to get through the day. Some companies might make it with enriched flour, which would add vitamins and minerals that your body needs for overall health.
While it may look like rice, orzo has more calories than rice for the same volume of food. Thus, those who are watching calories might need to eat less orzo. One way to tackle that with this recipe is to eat this salad on a bed of spinach or lettuce to add more fiber and low-calorie food to balance out the orzo. You can also add protein to bulk up this dish, so you don’t go overboard with the carbs.
Pasta Salad Health Benefits
If you love pasta like I do, it can feel like a love-hate relationship when you down a large bowl drowning in a creamy sauce. It’s heavy in calories and can cause a kanak attack! (Kanaka and kama’aina, iykyk.)
Having a bowl of pasta salad instead doesn’t weigh you down like traditional American-Italian food and will give you energy to get through your busy schedule. If you try this salad, please comment and let me know what you think!
Here are more meal prep recipes below to help you get through this busy celebration season:
Spinach Orzo Salad (without Cucumbers)
Equipment
- 1 5-quart pot
- 1 chef's knife
- 1 large cutting board
- measuring cups and spoons
- 1 medium bowl
- 1 16-ounce jar optional
- 1 whisk
- 1 Colander
- 2 large bowls
Ingredients
- 2 garlic cloves diced (or 1 large garlic clove)
- ½ tsp salt
- 1 large lemon zest and juice
- 2 tbsp Dijon mustard
- 2 tsp red wine vinegar (use 2 tbsp if using a small or medium lemon)
- ¾ cup extra virgin olive oil
- ¼ tsp ground black pepper
- ¼ tsp salt
- 1 pound dried orzo pasta
- 1 12-ounce jar roasted red bell peppers chopped
- ½ cup pitted kalamata olives chopped (about 22 olives)
- 8 ounces fresh spinach chopped
- ½ small red onion diced (or 2 large shallots)
- 1 medium tomato chopped
- 6 ounces feta cheese crumbled (about ¾ cup)
Instructions
- Heat large pot of water on high until boiling. Make dressing while waiting for water to boil.
- Dice the garlic and leave on the cutting board. Put ¼ tsp of salt on the diced garlic. Using the flat side of your knife by the sharp edge, smash the salt into the garlic then scrape it back into a pile. Keep doing this process until it forms a paste-like texture.
- Whisk the garlic paste, lemon zest, lemon juice, Dijon mustard, and red wine vinegar together. Slowly pour the extra virgin olive oil while whisking into the salad dressing. (If you’re pressed for time, a great way to emulsify the dressing ingredients together is to put it in a glass jar, close the lid, and shake vigorously.)
- Add ¼ tsp of salt to boiling water and add the orzo. Cook according to package directions, stirring occasionally, until al dente, about 8 minutes. Drain the orzo in the colander, put it in large bowl to cool. Pour half of the dressing and mix well to coat the pasta so it doesn’t stick together, and it absorbs the dressing. Set aside to cool.
- Wash, drain, and cut all your vegetables while the orzo cools, reserving them in a separate bowl so the spinach doesn’t wilt.
- Put the remaining salad ingredients in the bowl with the orzo. Mix well until the salad dressing evenly coats the ingredients. Keep the salad in the refrigerator until ready to serve.
