Orzo Salad with Chickpeas & Artichoke Hearts

Orzo Salad with Chickpeas & Artichoke Hearts

Quintessential Greek flavors—feta, lemon and dill—combine perfectly in this hearty salad. To complete the Mediterranean mood, try pairing it with a Greek Retsina or a Portuguese Vinho Verde.

Nutirion Profile: Heart Healthy High Fiber High Potassium Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
2 30 min 30 min

Directions

Ingredients

  • 1/2 cup orzo, or other tiny pasta
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1 clove garlic, crushed and peeled
  • 1/8 teaspoon salt
  • 1 1/2 tablespoon lemon juice
  • 1/8 teaspoon freshly ground pepper
  • 1 14-ounce c artichoke hearts, drained and chopped
  • 1 7-ounce ca chickpeas, rinsed
  • 1/3 cup crumbled feta cheese
  • 2 tablespoon chopped fresh dill
  • 1 1/2 tablespoon chopped fresh mint
  • 1 large tomato, chopped
  • 2 cups baby spinach leaves

Cooking Instruction

Step 1

Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, or according to package directions. Drain and rinse under cold water until cool. Press to remove excess water. Transfer to a medium bowl and toss with oil.

Step 2

Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again.

Step 3

Divide spinach between 2 plates and top with the salad.


Nutrition

  • Serving: Per serving
  • Calories: 431
  • Carbohydrates: 74g
  • Fat: 8g
  • Protein: 18g
  • Dietary Fiber: 9g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 3g
  • Cholesterol: 5mg
  • Potassium: 527mg
  • Sodium: 705mg
  • Exchanges: 4 starch, 2 vegetable, 1 very lean meat, 1 fat
  • Carbohydrate Servings: 4