Broccoli Strawberry Orzo Salad
Fresh broccoli and strawberries are colorful additions to this refreshing summer delight. Lemon dressing brings a bright flavor to this pasta dish.
- Yield
- 6 Servings
- Serving size
- 1 cup
- Rating
- 3.09 of 5 (134 ratings)
Food groups
- Fruit: 1/4 cups
- Grains: 1/2 ounces
- Protein Foods: 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 3/4 cup orzo pasta, uncooked
- 2 cups fresh broccoli, chopped
- 2 cups fresh strawberries, diced
- 1/4 cup sunflower seeds
- Lemon Poppy Seed Dressing:
- 1 tablespoon lemon juice, fresh or bottled
- 2 tablespoons apple cider vinegar
- 2 tablespoons olive oil (or cooking oil of choice)
- 1 teaspoon sugar (or honey)
- poppy seeds (1 teaspoon, optional)
Directions
- Wash hands with soap and water.
- Cook orzo pasta according to directions.
- Drain and rinse with cold water.
- In a large bowl, combine orzo pasta, broccoli, strawberries, and sunflower seeds.
- Drizzle with lemon poppy seed vinaigrette and toss to combine.
- Season with salt and pepper.
- Chill in refrigerator until ready to serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 161.37 |
| Total Fat | 8.17 g |
| Saturated Fat | 1.11 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 18 g |
| Dietary Fiber | 2.88 g |
| Total Sugars | 4.22 g |
| Added Sugars included | 1 g |
| Protein | 4.12 g |
| Calcium | 27 mg |
| Potassium | 207 mg |
| Sodium | 16.74 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 26 mg |
| Phosphorus | 119 mg |
| Selenium | 14 mg |
| Zinc | 1 mg |
| Vitamin A | 3 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 56 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 33 mcg |
| Folate | 76 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 14 mg |
Notes
Honey should not be fed to children under 1 year of age.
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Source
Recipe by: Community Fit! — South Haven Health System
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/broccoli-strawberry-orzo-salad. Federal works are public domain in the United States.