Diet and Exercise Tips


Orzo Salad with Chickpeas

Posted by Cheryl Komline, Jul 08, 2010.
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Orzo Salad with Chickpeas
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Orzo Salad with Chickpeas & Artichoke Hearts

Quintessential Greek flavors – feta, lemon and dill – combine perfectly in this hearty salad. To complete the Mediterranean mood, try pairing it with Greek Retsina or a Portuguese Vinho Verde.

1c. orzo or other tiny pasta

3 teaspoons extra-virgin olive oil

2 clove garlic, crushed and peeled

1/4 teaspoon salt

3 tablespoons lemon juice

1/4 teaspoon freshly ground pepper

2 14-ounce can artichoke hearts, drained and chopped

2 7-ounce can chickpeas, rinsed

2/3 cup crumbled feta cheese

1/4 cup chopped fresh dill

3 tablespoons chopped fresh mint

2 large tomato, chopped

4 cups baby spinach leaves

Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, or according to package directions. Drain and rinse under cold water until cool. Press to remove excess water. Transfer to a medium bowl and a toss with oil.

Mash garlic and salt into a paste with the back of a spoon in a medium bowl. Whisk in lemon juice and pepper. Add the cooked orzo, artichokes, chickpeas, feta, dill and mint; toss gently to combine. Add tomatoes and toss again.

Divide spinach between plates and top with the salad.

Makes 4 servings.

Per serving: 431 calories; 8 g fat (2 g sat, 3 g mono); 5 mg cholesterol; 74 g carbohydrate; 18 g protein; 9 g fiber; 705 mg sodium, 527 mg potassium.

 

 

 

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