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Orzo Salad with Chickpeas & Artichoke Hearts

:  May/June 1996, EatingWell Serves Two

Your rating: None Average: 3.7 (53 votes)

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.


READER'S COMMENT:
"Doubled the recipe to make for lunch all week. Excellent! If doing this, I highly recommend using grape tomatoes and just adding them to the salad as you prepare it for lunch every day, as tomatoes can lose their flavor in the fridge. "
Orzo Salad with Chickpeas & Artichoke Hearts Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Low cholesterol | Low saturated fat | Heart healthy | High fiber | High potassium |

View Our Nutrition Guidelines »

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 tablespoons lemon juice
  • 1/8 teaspoon freshly ground pepper
  • 1 14-ounce can artichoke hearts, drained and chopped
  • 1 7-ounce can chickpeas, rinsed
  • 1/3 cup crumbled feta cheese
  • 2 tablespoons chopped fresh dill
  • 1 1/2 tablespoons chopped fresh mint
  • 1 large tomato, chopped
  • 2 cups baby spinach leaves

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Preparation

  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.
  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.
  3. Divide spinach between 2 plates and top with the salad.

Tips & Notes

  • Make Ahead Tip: Prepare the saladâ€"without the tomatoes and spinachâ€"cover and refrigerate for up to 1 day. Add the tomatoes just before serving and serve over the spinach.

Nutrition

Per serving: 431 calories; 8 g fat ( 2 g sat , 3 g mono ); 5 mg cholesterol; 74 g carbohydrates; 18 g protein; 9 g fiber; 705 mg sodium; 527 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (40% dv), Iron (35% dv).

Carbohydrate Servings: 4

Exchanges: 4 starch, 2 vegetable, 1 very lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Cooking for 2
Make ahead instructions
Picnic
Quick (total 30 min. or less)
Type of Dish
Main dish, combination meal
Main dish, vegetarian
Pasta
Ease of Preparation
Easy
Ethnic/Regional
Greek
Mediterranean
Total Time
30 minutes or less
Servings
2
Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High fiber
High potassium
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
EatingWell Serves Two
May/June 1996
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