Healthy Eating

Mediterranean orzo salad

Prep Time: 10 minutes  | Cook Time: 30 minutes  | Total Time: 40 minutes |*Servings: 6 

Unlike most fruits, olives are high in fat and low in carbohydrates, making them a delicious and healthy addition to your meals. Not only do they have a unique flavour that can enhance the taste of many dishes, but they are also packed with nutrients that promote good health. 

Olives’ most notable health benefits are their high content of monounsaturated fats and antioxidants, which promote heart health and reduce the risk of heart disease.

Kalamata olives, in particular, are a good source of iron, calcium, and copper, which may reduce your risk of anemia, support your bone health, and improve your heart function. 

Overall, olives are a great food to include in your diet to promote good health and enjoy as a delicious snack or ingredient in your meals.

Nutritional information (per serving*): Calories: 233; Protein (8g); Total Fat (7g); Saturated Fat (1g); Unsaturated Fat (4g); Carbohydrates (37g); Fibre (7g); Sodium (211mg)


  • 1 medium bell pepper (red or orange), diced
  • 1 small red onion, diced
  • 1 small eggplant, sliced  
  • 2 tbsp extra virgin olive oil, divided
  • 1 cup orzo pasta (uncooked)
  • 1 lime or lemon, juiced
  • ½ pint cherry tomatoes, halved
  • 1 cup canned lentils, drained and rinsed
  • 6 Kalamata olives, pitted
  • ¼ cup low-fat feta cheese, crumbled
  • ¼ cup basil, chopped 
  • Dried Italian seasoning (optional)
  • Salt and black pepper to taste


Step 1
Preheat oven to 425° F. Line a medium baking tray with foil.

Step 2
Toss bell pepper, eggplant, and onion with one tablespoon of olive oil and the Italian seasoning, salt and black pepper. Roast for 30 minutes until browned, tossing halfway.

Step 3
Cook orzo according to package instructions. Then toss with remaining oil, lime juice, olives, tomatoes, lentils, feta cheese, and basil. Add roasted vegetables.

Step 4
Serve warm or cold.

Image 1 - Step 2 roast veggies

Image 2 - Step 3 cook orzo


Extra tips:

  • Orzo can be substituted for a different pasta shape or a whole grain like cooked quinoa. 

  • This salad makes a fantastic lunchbox-friendly option for travel and potlucks. 

  • Substitute red onions for green ones if you have a sensitive tummy. 

Image 3 - Step 3 add ingredients to orzo

Image 4 - Step 4 serve