Orzo Salad with Feta
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
667
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 667 cal. | (32 %) | ||
| Protein | 25.06 g | (26 %) | ||
| Fat | 19.55 g | (17 %) | ||
| Carbohydrates | 99.78 g | (67 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.59 g | (5 %) |
more nutritional values
| Vitamin A | 145.02 mg | (18,128 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 0.36 mg | (3 %) | ||
| Vitamin B₁ | 1.12 mg | (112 %) | ||
| Vitamin B₂ | 1.01 mg | (92 %) | ||
| Niacin | 9.41 mg | (78 %) | ||
| Vitamin B₆ | 0.37 mg | (26 %) | ||
| Folate | 301.1 μg | (100 %) | ||
| Pantothenic acid | 0.58 mg | (10 %) | ||
| Biotin | 1.2 μg | (3 %) | ||
| Vitamin B₁₂ | 0.84 μg | (28 %) | ||
| Vitamin C | 61.46 mg | (65 %) | ||
| Potassium | 365.88 mg | (9 %) | ||
| Calcium | 289.49 mg | (29 %) | ||
| Magnesium | 86.88 mg | (29 %) | ||
| Iron | 5.07 mg | (34 %) | ||
| Iodine | 0.59 μg | (0 %) | ||
| Zinc | 3.06 mg | (38 %) | ||
| Saturated fatty acids | 8.96 g | |||
| Cholesterol | 44.51 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 handfuls parsley
- 2 Bell pepper (Red and yellow)
- 1 shallot
- 1 garlic clove
- 2 Tbsps olive oil
- 500 grams Orzo (Also known as risoni)
- salt
- ½ lemon (zest and juice)
- Red pepper flakes
- freshly ground peppers
- 200 grams Feta
Preparation steps
1.
Rinse parsley, shake dry and cut leaves into strips. Rinse and halve peppers, remove seeds and ribs, and cut into strips. Peel and finely chop shallot and garlic.
2.
In a pan, sauté shallot and garlic in oil. Add peppers and cook over low heat until softened, 4-7 minutes.
3.
Cook orzo in salted boiling water until al dente. Drain. Mix orzo with pepper mixture, lemon zest and juice, and red pepper flakes. Season with salt and pepper. Cut feta into cubes. To serve, sprinkle orzo with feta, parsley, and freshly ground pepper.
