Orzo pasta: The secret to healthy, flavorful summer salads
At first glance, it might be mistaken for rice, but it is orzo pasta—one of the most versatile ingredients in the kitchen. Its delicate texture and neutral flavour make it a perfect companion for vegetables, cheese, and light sauces. If you're looking for an idea for a quick, filling, and flavourful salad, this recipe will hit the spot.
Pasta in a salad? Absolutely! But not every pasta suits the purpose. Although orzo resembles rice, it is indeed a pasta that absorbs flavours wonderfully and pairs excellently with light dressings, vegetables, and cheeses. It is delicate and springy and doesn't overpower the other ingredients, enhancing the distinctiveness and richness of every salad. If you're searching for a dish that's quick, healthy, and full of flavour, this orzo pasta salad recipe is a guaranteed success.
Orzo pasta salad recipe
Orzo pasta salad is perfect for a light dinner, supper, or work lunch. The combination of fresh vegetables, creamy feta cheese, and a light yoghurt sauce makes it flavourful yet light and healthy.
Ingredients:
- 200 grams of orzo pasta,
- 140 grams of cherry tomatoes,
- 1 fresh cucumber,
- 100 grams of feta cheese,
- 100 grams of smoked salmon,
- 3 tablespoons of Greek yoghurt,
- 1 teaspoon of Dijon mustard,
- 1 tablespoon of olive oil,
- salt and pepper to taste,
- a few fresh basil leaves for garnish.
Preparation:
- Cook the orzo pasta according to the instructions, then drain and cool.
- Halve the cherry tomatoes, dice the cucumber, and crumble the feta cheese into smaller pieces.
- Slice the salmon into thin strips. Mix Greek yoghurt, mustard, and olive oil in a small bowl, then season with salt and pepper.
- Combine all the ingredients in a large bowl, mix thoroughly, and let it sit for 15 minutes to allow the flavours to meld, garnishing with fresh basil leaves before serving.
What is orzo pasta and what are its properties?
Orzo pasta, known as kritharaki in Greek cuisine or risoni in Italian, is a tiny pasta shaped like rice grains. Although it resembles grains or rice, it is made from semolina—hard durum wheat—which allows it to retain a firm texture and delicate, neutral flavour after cooking. This makes it an excellent absorber of sauces and spices, making it a perfect addition to salads, soups, and one-pot dishes.
Orzo has a high carbohydrate content, providing the body with energy. Still, depending on the type, it can contain a lot of fibre and protein (especially whole-grain versions). This pasta is easily digestible and absorbable, making it a good choice for athletes and those focused on healthy eating. Moreover, it's less caloric than traditional spaghetti or penne pasta, and its small shape means it works well as an ingredient in light, nutritious meals.
Orzo pasta is often used in Mediterranean cuisine—in salads, hot dishes, and broths and casseroles. It can also be used as a substitute for rice in risotto, creating what's known as orzotto, which has a creamy texture but is quicker to prepare. Thanks to its versatility, orzo should find its place in every kitchen, especially if you value quick and tasty meals.
