Greek Lemon White Bean Orzo Salad

Orzo, white beans, spinach, artichokes, dill, and lemon served warm or cool

Yield: 6 servings | Time: 25 minutes active • 40 minutes total | Estimated energy: About 390 calories per serving

INGREDIENTS

• 12 ounces whole-wheat orzo

• 2 cans no-salt-added white beans, rinsed

• 1 can artichoke hearts, drained and quartered

• 4 cups baby spinach

• 1 cucumber, diced

• 1/2 cup chopped dill and parsley

• 1/3 cup sliced olives

• 3 tablespoons extra virgin olive oil

• Juice and zest of 2 lemons

• 1 garlic clove, grated

• Black pepper

METHOD

1. Cook orzo until just firm; drain and rinse briefly.

2. Whisk olive oil, lemon zest and juice, garlic, and pepper.

3. Toss warm orzo with beans, artichokes, and half the dressing.

4. When barely warm, fold in spinach, cucumber, herbs, olives, and remaining dressing.

5. Serve immediately or chill. For less sodium, reduce olives and rinse them.

FEATURED INGREDIENT BENEFITS

White beans offer fiber and plant protein. Spinach, artichokes, cucumber, and herbs add volume and variety; olive oil contributes unsaturated fat.

COACH WINONA’S KITCHEN NOTE

Adding the cucumber and herbs after the orzo cools slightly protects their fresh flavor and color.

WISE CHOICES FOR YOUR BODY

A nourishing recipe may still need adjustment for your health plan. Consider allergies, gluten tolerance, blood-sugar needs, kidney concerns, sodium goals, digestive comfort, medications, and the guidance of your qualified healthcare professional or registered dietitian. Ingredient substitutions can change both nutrition and estimated calories.

FROM THE PLANT STRONG TABLE

This recipe appears in The Plant Strong Table, Volume 4, from IndigoKoi Wellness, LLC. Continue the table with “Black Bean Sweet Potato Enchilada Bake.”

BLOG KEYWORDS AND TAGS

Greek orzo bean salad, lemon white bean pasta salad, Mediterranean plant based meal

Estimated calories are based on standard ingredient averages and the stated yield. This recipe offers general culinary education and is not individualized medical or nutrition care.