About Us
|
Research
NPGA/Resources
Food & Health
Industry
Growers
Growers
Industry
Food & Health
NPGA/Resources
Research
Recipes
« return to recipe home
To print this recipe, please cancel this dialog box and click the "Printer Friendly" button above the recipe.
Orzo Salad with Chickpeas and Artichoke Hearts
Printer Friendly
Ingredients
½ c. orzo or other tiny pasta
2 tsp. extra virgin olive oil
1 clove garlic, peeled and crushed
1/8 tsp. salt
1/8 tsp. ground pepper
1½ tsp. lemon juice
1 (14-ounce) can of artichoke hearts, drained and chopped
1 (15-ounce) can of chickpeas, drained and rinsed
1/3 c. crumbled feta cheese
2 T. fresh dill, chopped
1½ Tbsp. fresh mint, chopped
1 large tomato, chopped
6 c. baby spinach
Directions
Bring a small saucepan of water to a boil. Cook orzo until just tender, about nine minutes, or according to package directions. Drain water and allow to cool. Transfer to a medium bowl and 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. Serve on top of fresh spinach. If making ahead of time, wait to add tomatoes and spinach right before serving.
Makes six servings (1 cup each). Each serving has 220 calories, 6 grams (g) fat, 10 g protein, 36 g carbohydrate, 8 g fiber, 560 milligrams (mg) sodium, 121 micrograms folate and 2.7 mg iron.
Nutrition Facts
Serving Size
1 cup
Servings Per Container
6
Amount Per Serving
Calories
220
Calories From Fat
% Daily Value *
Total Fat
Saturated Fat
Trans Fat
6
Cholesterol
Sodium
560
23%
Total Carbohydrate
36
12%
Dietary Fiber
8
32%
Sugars
Protein
10
Vitamin A
%
•
Vitamin C
%
Calcium
%
•
Iron
2.7 mg
%
* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories
2,000
2,2500
Total Fat
Less than
65g
80g
Saturated Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2,400mg
2,400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
How to prepare pulses
Appetizers/Snacks
Breakfasts
Desserts/Bars/Bisquets
Gluten Free
Main Dishes
Salads
Side Dish
Soups/Stews/Chilies
Search Recipes
Name:
Category:
Choose One...
Appetizers/Snacks
Breakfasts
Desserts/Bars/Bisquets
Gluten Free
Main Dishes
Salads
Side Dish
Soups/Stews/Chilies
Platinum Sponsors
View all sponsors