Tuna Orzo Salad

May 10, 2023May 10, 20230 0
Healthy and delicious Tuna Orzo Salad recipe
in Salad

Prep

10 min

Cook

12 min

Ready In

22 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 cups chicken broth
1 cup orzo pasta
1/4 cup red wine vinegar
salt & freshly ground black pepper
12 ounces tuna in olive oil , drained oil reserved
15 1/2 ounces chickpeas , drained
1 cup grape tomatoes , cut in half
1 yellow bell peppers or 1 red bell pepper , chopped
1/2 red onion , finely chopped
1/2 cup chopped fresh basil or 1/2 cup parsley
1/2 cup crumbled feta cheese

Nutrision Information

Servings Per Recipe
4
Calories
511
Sugar
4g
Fat
22g
This tuna orzo salad is a delicious and healthy meal perfect for anyone looking for a quick and easy lunch or dinner. The combination of nutrient-packed ingredients such as tuna, orzo, chickpeas, and fresh vegetables gives this salad a lovely texture and flavor. The recipe is also very versatile, and you can add your preferred ingredients to the mix, such as Arugula, olives, cucumber, carrots, or even roasted chicken.

Instructions

1.In a pot, bring chicken broth to a boil, and add orzo. Cook for 10-12 minutes or until al dente. Drain and set aside.
2.In a small bowl, whisk olive oil, red wine vinegar, salt, and freshly ground black pepper together to make a dressing. Set aside.
3.In a large bowl, mix together drained tuna, chickpeas, grape tomatoes, bell pepper, red onion, and freshly chopped basil or parsley.
4.Add the cooked orzo into the bowl and pour the dressing over it. Mix well until everything is coated with dressing.
5.Add crumbled feta cheese and gently mix.

PROS

Tuna orzo salad is a perfect summer meal, healthy, and packed with protein and fiber.

It is also easy to make and can be easily modified with different ingredients or dressings.

CONS

Orzo Pasta is somewhat high in carbs, and tuna is high in mercury.

This dish can be quite filling, so it’s best to consume in moderation.

HEALTH & BENEFITS

This tuna orzo salad is a nutritious meal that is loaded with various nutrients.
Tuna is an excellent source of lean protein and omega-3 fatty acids that helps to promote a healthy heart.
Chickpeas are also rich in fiber and protein, which can help to keep you full and support weight loss.

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