35 Mediterranean Diet Recipes: Greek Orzo Salad & More!
Looking for Mediterranean diet recipes? This herby orzo salad is a crowd favorite, bursting with flavor from fresh dill and mint, Kalamata olives, and feta cheese.
Prep: 15min
Total: 25min
Yield: 6
Nutrition Facts: servingSize None, calories 219 calories, Sugar 1.8 g, Sodium 207.1 mg, Fat 8.9 g, Saturated Fat 2.4 g, Trans Fat 0 g, Carbohydrate 28.4 g, Fiber 3 g, Protein 7.2 g, Cholesterol 8.3 mg
Ingredients:
- 8 ounces orzo pasta (1 1/4 cup dry)
- 1 cup canned chickpeas, drained and rinsed
- 1/2 lemon, juice and zest (about 2 tablespoons juice)
- 1/4 cup minced shallot or red onion
- 1/2 English cucumber (2 cups diced, or substitute a peeled standard cucumber)
- 2 roasted red peppers from a jar or 1/2 fresh red bell pepper (1/2 cup diced)
- 1/3 cup chopped dill, plus more for garnish
- 1/3 cup chopped mint
- 2 tablespoons white wine vinegar
- 3 tablespoons extra-virgin olive oil
- 1/2 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1/2 cup feta cheese crumbles
- 1/3 cup Kalamata olives, halved
- Black pepper
Instruction:
- Prepare the orzo according to the package instructions. Taste the orzo a few minutes before completion to ensure it’s ‘al dente’ (chewy, but with a little firmness in the center). When it’s done, drain it and then rinse it under cold water until it comes to room temperature.
- Place the chickpeas in a bowl with the lemon zest, lemon juice, and 1/4 teaspoon kosher salt.
- Mince the red onion, then place it in a bowl with water (this helps to remove the sharp onion taste). Dice the cucumber. Dice the roasted red pepper. Chop the herbs.
- Stir together the orzo, chickpeas and bowl of lemon juice, red onion, cucumber, red pepper, dill, mint, white wine vinegar, olive oil, Dijon mustard, oregano, feta crumbles, black olives, and several grinds of black pepper. Taste and if necessary, season with more kosher salt.
Mediterranean Diet 101 | The Authentic Mediterranean Diet
FAQ
What do Mediterraneans eat for breakfast?
Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.
What are the top 10 foods on a Mediterranean diet?
Top 10 Mediterranean Diet Food List
- White Fish. Clean white fish such as wild salmon and tilapia are the main source of protein recommended for the Mediterranean diet. …
- Extra Virgin Olive Oil. …
- Berries. …
- Leafy Greens. …
- Whole Grains. …
- Greek Yogurt. …
- Nuts and Seeds. …
- Legumes.
Are bananas OK on the Mediterranean diet?
Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.
What exactly do you eat on Mediterranean diet?
The Mediterranean diet is a pattern of eating that focuses more on fruits, vegetables, whole grains, beans, nuts, legumes, lean proteins from fish and poultry, good fats from olive oil, and some dairy, while limiting consumption of sweets and red meats.
