Mediterranean Orzo Salad with Tuna
My Mediterranean orzo salad with tuna has all the healthy benefits of the Mediterranean diet, but this pasta salad with tuna is also delicious!
Servings: 8 servings
Ingredients
dressing
- 1/2 cup extra virgin olive oil
- 3 Tbsp prepared mustard
- 3 Tbsp fresh lemon juice
- 1 tsp honey
- pinch of salt
salad
- 1 cup raw orzo pasta
- 7 ounces good quality tuna
- 1 cup marinated artichoke hearts, drained and chopped
- 1/2 cup marinated sundried tomatoes, sliced or chopped
- 1/2 cup pitted olives, assorted
- 1 cup baby cucumber, diced
- 1/3 cup red onion, finely sliced
- 1 cup chickpeas
- a large handful of arugula
- coarse salt and fresh cracked black pepper to taste
garnish
- 1/4 cup crumbled feta cheese
- 2 Tbsp capers, optional
Instructions
- Put all the dressing ingredients in a jar, cap tightly, and shake vigorously until creamy. Taste to adjust any of the elements to your liking.
- Cook the orzo until just al dente in plenty of well salted boiling water. Drain and rinse briefly. Drain well again and put into a large bowl. Toss with a couple of tablespoons of the dressing.
- Add the rest of the salad ingredients to the bowl and toss gently with enough dressing to moisten. You may not need it all. Cover and refrigerate the salad until ready to serve.
- Serve garnished with feta cheese and capers, if using.
Nutrition
Calories: 324 kcal · Carbohydrates: 25 g · Protein: 11 g · Fat: 20 g · Saturated Fat: 3 g · Polyunsaturated Fat: 2 g · Monounsaturated Fat: 12 g · Trans Fat: 1 g · Cholesterol: 13 mg · Sodium: 426 mg · Potassium: 316 mg · Fiber: 4 g · Sugar: 3 g · Vitamin A: 487 IU · Vitamin C: 16 mg · Calcium: 66 mg · Iron: 2 mg
Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although The View from Great Island attempts to provide accurate nutritional information, these figures are only estimates.
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