Spring Orzo Salad

Total Time: 25 minutes 
Serves: 6

Ingredients

• 1 cup dry orzo
• 1 cup asparagus, trimmed and cut into 1-inch pieces
• 1 cup peas (fresh or frozen, thawed)
• 3/4 cup cucumber, diced
• 3/4 cup cherry tomatoes, halved
• 1/3 cup red onion, finely diced
• 1/3 cup feta cheese, crumbled
• 1/3 cup fresh parsley, chopped
• 3 tbsp fresh mint, chopped (optional)

Dressing

• 4 tbsp olive oil 
• 3 tbsp fresh lemon juice
• 1 1/2 tsp lemon zest 
• 1 1/2 tsp Dijon mustard 
• 1 garlic clove
• Salt and pepper to taste

Instructions

1. Cook orzo according to package instructions. Drain and cool. 
2. Blanch the asparagus (boil in a pot of water for 2-3 minutes, then ice bath).
3. In a large bowl, combine the orzo, vegetables, and herbs. Add the feta cheese.
4. In a small bowl, whisk the dressing ingredients together, then toss everything together.
5. Let it sit for 10-15 minutes before serving.

NOTE: This is a great side dish or base. Adding a protein such as chicken breast, salmon, or tofu will make it a more balanced and satisfying meal that helps maintain steady energy.

Why We Love This Recipe:

1. Fiber:

This recipe provides a mix of soluble and insoluble fiber from the peas, asparagus, and other vegetables. These help support gut health by feeding beneficial bacteria which also helps with digestion. Fiber promotes satiety by keeping you fuller longer, and it helps stabilize blood sugars.

2. Healthy Fats:

The olive oil and feta cheese provide healthy fats that support the absorption of fat-soluble vitamins (A, D, E, and K) from vegetables. They also promote heart health by improving cholesterol levels, and it helps with hormone production and satisfaction after meals

3. Antioxidants:

This recipe is rich in colorful, antioxidant-packed ingredients. For example asparagus and peas provide vitamin C and polyphenols for immune support. Tomatoes provide lycopene, which is linked to skin and heart health. Parsley and mint provide flavonoids that help fight against oxidative stress. Together, these compounds help to reduce inflammation in the body, support skin health, and protect cells from oxidative damage.