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Orzo Salad

posted Aug 26, 2019, 10:09 AM by Amanda Schlink, MS, RD, LD

Yield:  ~6 servings

 Ingredients:

4 cups                vegetable broth, low sodium if available

1 ½ cups            orzo, uncooked

1 can (15 oz.)      chickpeas, drained and rinsed

1 ½ cups            cherry tomatoes, halved

¾ cup                 red onion, finely chopped

1 cup                  zucchini, diced

½ cup                 fresh basil

¼ cup                 fresh mint

½ cup                 olive oil

¼ cup                 red wine vinegar

2 tbsp.               fresh lemon juice

1 tsp.                  honey

1 tsp.                  salt

1 tsp.                  black pepper


Instructions:

1. Pour the broth into a large heavy saucepan. Bring to a boil over high heat and stir in the orzo. Cook until the orzo is al dente, stirring frequently, about 7 minutes. Drain the orzo. Transfer the orzo to a large wide bowl. Set aside to cool completely.

2. In a blender, mix the vinegar, lemon juice, honey, salt and black pepper. With the blender running, gradually blend in the oil. Season to taste with salt and pepper.

3. Add the chickpeas, tomatoes, red onion, zucchini, basil and mint to the orzo. Toss in the vinaigrette to coat.


Nutrition per serving (1/2 cup)

130 Calories, 6 g Total Fat, 1 g Saturated Fat, 0g Trans Fat, 0 mg Cholesterol, 280 mg Sodium, 17 g Total Carbohydrate, 1 g Dietary Fiber, 2 g Sugars, 3 g Protein, 0% DV of Vitamin D, 2% DV of Calcium, 6% DV of Iron, 2% DV of Potassium.


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