Recipe: Orzo and Kale Salad

Lunch Recipes, Pizza + Pasta Recipes, Salad Recipes, Vegetarian Recipes

By:


It doesn’t get much better than this orzo and kale salad! This veggie-based recipe is filled with fresh and colorful vegetables and a light zesty dressing you will love. The toasted pine nuts add a nice rich flavor, and I love the pop of Feta cheese in every bite. This is a nice Mediterranean inspired dish that is served cold. This salad is excellent as a meal, and makes a tasty side dish too.

Total Time: 40 minutes

Yield: 8 serving(s)

Ingredients

  • 1 box of orzo pasta (approx 8 servings)
  • 8 cups of chopped raw kale take the stems out (I use 2 large bunches)
  • 1 large cucumber peeled & seeded
  • 1 yellow bell pepper chopped
  • 1 pint cherry tomatoes
  • 1/2 a red onion chopped
  • 1/3 cup pine nuts lightly toasted
  • 1 container of Feta cheese crumbled
  • 1 cup water
  • Dressing
  • 3 tablespoons extra virgin olive oil
  • juice of a fresh lemon
  • 1 teaspoon fresh lemon zest
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoon garlic powder
  • 1 teaspoon balsamic vinegar
  • 1 dash of reduced sodium soy sauce
  • 2 teaspoon Italian seasoning
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon salt
  • 4 tbsp pasta water or plain water

Directions

  1. Boil orzo pasta in a large stock pot according to the directions on the box (approx 8 minutes).
  2. While pasta is cooking wash and prep all the veggies. For the kale remember to remove most of the stem, anything larger than a pencil size I remove.
  3. When your orzo is cooked drain the pasta and reserve 4 tablespoons of the boiled water to add to dressing later (or use plain water) drain then rinse the orzo under cold water to cool, so it stops cooking.
  4. Make your dressing in a separate bowl, mix well, and set aside
  5. Rinse and dry the orzo stock pot then add 1 cup of water and heat on med/high heat until hot. Then add all the kale & cover. Steam 2-3 minutes until the kale is lightly steamed. Still bright green and firm then remove from heat, drain any liquid, and let cool off.
  6. Heat a small empty pan on the stove on medium/high heat. Add in your pine nuts and toast 1 minute or until a light brown color. Move the pine nuts around with a spoon as they cook.Do not overcook as they can burn easily.
  7. Find a nice large serving bowl to combine all the ingredients into and gently mix together.
  8. Let chill 30 minutes -1 hr before serving…This will keep well in the fridge for a few days if the cherry tomatoes are kept whole. It's gone at my house by day 2 because it is so good!

Nutrition Information Per Serving

Calories: 360

Protein: 18 gram(s)

Fat: 4 gram(s)

Carbohydrates: 54 gram(s)

Rate this Recipe

1 Star2 Stars3 Stars4 Stars5 Stars (19 votes, average: 3.74 out of 5)
Loading...

2 Comments


on June 24, 2021 at 5:44 AM Reply

What but could you substitute instead of pine nuts?


    on June 28, 2021 at 10:29 AM Reply

    You could just skip them or substitute sunflower seeds. Enjoy!




Printed from GetHealthyU.com

(This will help us personalize your experience so that you can get the best advice possible from us!)
Skip to content
Send this to a friend