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A light and nutritious salad made with orzo pasta, mixed vegetables, olive oil, and lemon juice or vinegar.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Orzo salad with mixed vegetables (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 33 g of carbs, 5.3 g of protein, 6.3 g of fat and 3.5 g of fiber. Its 27 µg of Vitamin K covers 23% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 150 g
210
KCAL / 150G
Carbs
33g
· 12% DV
Protein
5.3g
· 11% DV
Fat
6.3g
· 8% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 10% · Fat 27%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 3.5 g | 13% |
| Protein | 5.3 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 210 kcal |
| 2 tablespoon (medium) | 30 g | 42 kcal |
| ½ cup (small) | 75 g | 105 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (medium) | 100 g | 140 kcal |
| 1 serving (small) | 120 g | 168 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 1 cup (large) | 220 g | 308 kcal |
Calculated from 140 calories per 100 g.
To make orzo salad with mixed vegetables, cook the orzo in salted water until tender, drain it, and let it cool. Fold in well-drained mixed vegetables, olive oil, and lemon juice or vinegar. Chill briefly so the dressing coats the pasta.
Orzo in orzo salad with mixed vegetables is pasta, not rice. It is shaped like a large grain of rice, which is why it can be mistaken for one; cook it in boiling water as you would other small pasta.
Yes, orzo salad with mixed vegetables can be made ahead and chilled in a covered container. The pasta may absorb some dressing as it sits, so stir it before serving and add a little lemon juice or olive oil if it seems dry.
A simple olive oil and lemon dressing suits orzo salad with mixed vegetables particularly well; vinegar is an easy alternative to lemon. Add the dressing after the orzo has cooled, then taste and adjust the seasoning so the vegetables remain distinct.
Orzo salad with mixed vegetables is usually served chilled or at room temperature, rather than hot. Cooling the cooked orzo helps it hold its texture when tossed with vegetables and dressing, and makes the salad convenient for picnics and packed lunches.
To keep orzo from clumping in orzo salad with mixed vegetables, avoid overcooking it and drain it as soon as it is tender. Rinsing briefly under cool water stops the cooking and removes excess surface starch before you mix in the vegetables.
Orzo salad with mixed vegetables commonly includes peas, carrots, and potatoes, often from a prepared vegetable mix. You can also add chopped cucumber, bell pepper, or herbs, but drain cooked or canned vegetables well so they do not water down the salad.
Orzo salad with mixed vegetables generally keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it has been left out for an extended period, especially if it contains a yogurt-based dressing.
Orzo salad with mixed vegetables pairs well with grilled chicken, fish, or kebabs as a cool side dish. It also works on a picnic or buffet table alongside other salads; a yogurt-based version suits a simple lunch with bread.
Freezing is not recommended for orzo salad with mixed vegetables. Cooked orzo can turn soft after thawing, and the vegetables may release water, leaving the salad less appetizing. It is better to make a fresh batch or refrigerate leftovers for a few days.
Vitamins
Vitamin K
27µg · 23% DV
Vitamin C
10.5mg · 12% DV
B1
0.11mg · 9% DV
Vitamin A
67.5µg · 8% DV
Minerals
Copper
0.11mg · 12% DV
Manganese
0.2mg · 9% DV
Phosphorus
57mg · 8% DV
Sodium
180mg · 8% DV
Potassium ⭐
165mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 210 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Orzo salad with mixed vegetables is made by tossing small, rice-shaped pasta—called arpa şehriye in Turkish—with vegetables such as peas, carrots and potatoes. Olive oil and lemon juice or vinegar bring it together, though the mix-ins vary from kitchen to kitchen.
Usually served chilled, it works as a side dish or a light lunch, and is at home on Turkish family tables, picnics and shared spreads. The pasta is tender while the vegetables add a little bite; lemon keeps the flavour fresh. It is mainly a carbohydrate-based dish, with some fibre from the vegetables. Add beans or serve it with yoghurt for a more filling meal, or keep the oil modest for a lighter version.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.9g
MONOUNSATURATED
4.05g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.