Mediterranean Orzo Salad

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Fresh, colorful and delicious, this meatless pasta salad is a meal in itself or can be used as a hearty side dish.

Preparation time:
Cooking time:

Difficulty: Easy - for beginners
Serves: 4

Dietary guidance: v 


1 pound asparagus spears, trimmed
1 large red bell pepper, cut into 1-inch wedges
1 medium red onion, sliced into 1/2-inch wedges
1 tablespoon olive oil
2 garlic cloves, pressed
Salt and coarsely ground black pepper (optional)
3/4 cup uncooked orzo pasta
1 can (15 ounces) garbanzo beans, drained and rinsed
1 package (4 ounces) crumbled feta cheese
1/2 cup pitted whole kalamata olives
1/4 cup snipped fresh parsley
1/4 cup prepared Greek vinaigrette dressing
Romaine lettuce leaves (optional)


1. Preheat oven to 450°F. Combine asparagus, bell pepper, onion and oil in Stainless (6-qt.) Mixing Bowl. Press garlic into mixing bowl using Garlic Press; toss to coat using Mix ‘N Scraper®. Season with salt and black pepper, if desired.

2. Spread vegetables in a single layer on Large Bar Pan. Bake 25-30 minutes or until vegetables are tender and golden brown. Remove from oven to Stackable Cooling Rack; cool completely. Cut asparagus and bell pepper into 1-inch pieces.

3. Meanwhile, prepare orzo according to package directions in Small (2-qt.) Saucepan; drain and rinse under cold running water in small Colander. Place orzo in Stainless (4-qt.) Mixing Bowl. Add vegetable mixture, beans, feta cheese, olives, parsley and salad dressing; toss gently. Serve at room temperature or cover and refrigerate until ready to serve. Serve over lettuce leaves, if desired. Yield: 4 servings

Nutrients per serving: Calories 460, Total Fat 21 g, Saturated Fat 6 g, Cholesterol 25 mg, Carbohydrate 55 g, Protein 16 g, Sodium 980 mg, Fiber 8 g

Diabetic exchanges per serving: 3 starch, 1 medium-fat meat, 3 fat (3 carb)

Cook's Tips: Vegetables can be roasted up to 2 hours ahead. Let stand at room temperature until you're ready to use them.

Orzo is a tiny, rice-shaped pasta, which can be found in the pasta section of most grocery stores.

To trim asparagus, snap off and discard tough stem ends.

Italian dressing can be substituted for the Greek vinaigrette dressing, if desired.


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