Name: Orzo Salad with Chickpeas & Artichoke Hearts
Cook time: 30 min
Total time: 30 min
Ingredients: 1/2 cup orzo, or other tiny pasta; 1.5 teaspoons extra-virgin olive oil; 1 clove garlic, crushed and peeled; 0.125 teaspoon salt; 1.5 tablespoons lemon juice; 0.125 teaspoon freshly ground pepper; 1 14-ounce can artichoke hearts, drained and chopped; 1 7-ounce can chickpeas, rinsed; 0.33300000429153 cup crumbled feta cheese; 2 tablespoons chopped fresh dill; 1.5 tablespoons chopped fresh mint; 1 large tomato, chopped; 2 cups baby spinach leaves

Orzo Salad with Chickpeas & Artichoke Hearts

4.2

(5)

5 Reviews

This hearty orzo salad features feta, lemon and dill, three ingredients often found in Greek cuisine. Enjoy for lunch or dinner.

EatingWell Test Kitchen

Updated on October 21, 2021

Orzo Salad with Chickpeas & Artichoke Hearts — Photo: Photography / Fred Hardy, Styling / Kady Wohlfarth / Kay Clarke

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

2 servings

Nutrition Profile:

Healthy Aging Healthy Immunity High Fiber High-Protein Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

1/2 cup orzo, or other tiny pasta
1 ½ teaspoons extra-virgin olive oil
1 clove garlic, crushed and peeled
⅛ teaspoon salt
1 ½ tablespoons lemon juice
⅛ teaspoon freshly ground pepper
1 14-ounce can artichoke hearts, drained and chopped
1 7-ounce can chickpeas, rinsed
⅓ cup crumbled feta cheese
2 tablespoons chopped fresh dill
1 ½ tablespoons chopped fresh mint
1 large tomato, chopped
2 cups baby spinach leaves

Directions

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

Tips

Make Ahead Tip: Prepare the salad--without the tomatoes and spinach--cover and refrigerate for up to 1 day. Add the tomatoes just before serving and serve over the spinach.

Nutrition Facts (per serving)

436	Calories
8g	Fat
73g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 2
Calories 436
% Daily Value *
Total Carbohydrate 73g	26%
Dietary Fiber 10g	34%
Total Sugars 4g
Protein 19g	37%
Total Fat 8g	10%
Saturated Fat 3g	13%
Cholesterol 5mg	2%
Vitamin A 4896IU	98%
Vitamin C 44mg	48%
Folate 229mcg	57%
Sodium 708mg	31%
Calcium 165mg	13%
Iron 7mg	39%
Magnesium 129mg	31%
Potassium 574mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.